

Spanish fish
Ingredients
- 3 tablespoons olive oil
- 1 ½ cups instant couscous
- 2 cups boiling water plus
- ¼ teaspoon salt
- 1 red onion, finely sliced
- 400g can chopped tomatoes, in juice
- ½ cup pitted black olives
- 4 cups firmly packed fresh spinach or silver beet (leaves)
- 4 medium-textured fresh or frozen fish fillets, scales and bones removed
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Instructions
1 In a medium-sized bowl drizzle 1 tablespoon oil over couscous. Pour over 1 1/2 cups boiling water, stir then cover. Set aside.
2 Meanwhile, to make sauce, heat the remaining oil in a frying pan. Gently cook onion for 2-3 minutes until soft. Add tomatoes and olives. Simmer for 2-3 minutes over a medium heat. Add spinach to pan and cover with lid. Increase the heat and cook for 1-2 minutes until spinach has wilted.
3 Place fish in frying pan with sauce. Cover with lid and simmer gently in sauce for 1-2 minutes on each side. If using frozen fish allow 3-4 minutes on each side.
4 Fluff couscous with a fork to separate grains and divide among four plates. Top with a fish fillet and sauce.
Variations
Make it gluten free: Use brown rice instead of couscous.
HFG tip
Medium-textured fish types are easily found at your local fish shop. Try tarakihi, snapper, gurnard or blue cod in this recipe.
Nutrition Info (per serve)
-
Calories 507cal
-
Kilojoules 2120kJ
-
Protein 38g
-
Total fat 18g
-
–Saturated fat 3g
-
Carbohydrates 50g
-
–Sugars 6g
-
Dietary fibre 7g
-
Sodium 660mg
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Calcium 130mg
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Iron 3mg
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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