Couscous & fish in a bag

Dairy Free
Very Healthy
Health score
100%
Couscous & fish in a bag
35 min.
1
767kcal

Suggestions

Ingredients

  •  optional: lemon 
  • 100 couscous 
  • 25 pine nut toasted
  • small courgette thinly sliced
  • small handful optional: dill chopped
  • 150 ml strong vegetable stock 
  •  haddock white

Equipment

  • baking paper
  • oven
  • aluminum foil

Directions

  1. Heat oven to 180C/fan 160C/gas
  2. Fold a large sheet of foil or baking paper in half and tightly fold one side to seal. Grate the lemon zest and mix with the couscous, pine nuts, courgette and dill. Season well, then tip into the open bag.
  3. Cut the lemon in half, then cut 2 thin slices from one half. Juice the other half and add the juice to the stock.
  4. Lay the haddock on top of the couscous, top with the lemon slices, then carefully pour over the lemony stock. Fold the remaining open sides tightly.
  5. Bake for 20-25 mins, depending on how thick your fish is, until the fish is cooked and couscous is fluffy.

Nutrition Facts

Calories767kcal
Protein26.83%
Fat24.33%
Carbs48.84%

Properties

Glycemic Index
165.5
Glycemic Load
50.11
Inflammation Score
-9
Nutrition Score
39.884348081506%

Flavonoids

Eriodictyol
23.07mg
Hesperetin
30.13mg
Naringenin
0.59mg
Luteolin
2.05mg
Isorhamnetin
0.44mg
Kaempferol
0.17mg
Myricetin
0.55mg
Quercetin
2.56mg

Nutrients percent of daily need

Calories:766.71kcal
38.34%
Fat:21.34g
32.84%
Saturated Fat:2.48g
15.49%
Carbohydrates:96.42g
32.14%
Net Carbohydrates:86.27g
31.37%
Sugar:7.81g
8.68%
Cholesterol:85mg
28.33%
Sodium:707.08mg
30.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:52.97g
105.94%
Manganese:3.3mg
164.86%
Selenium:71.9µg
102.72%
Vitamin C:79.41mg
96.26%
Phosphorus:665.53mg
66.55%
Vitamin B3:11.88mg
59.39%
Magnesium:183.08mg
45.77%
Vitamin B12:2.69µg
44.77%
Fiber:10.15g
40.6%
Copper:0.81mg
40.42%
Potassium:1293.05mg
36.94%
Vitamin D:5.27µg
35.13%
Vitamin B6:0.69mg
34.47%
Vitamin B1:0.42mg
28.04%
Folate:111µg
27.75%
Vitamin B5:2.6mg
25.99%
Iron:4.57mg
25.36%
Zinc:3.45mg
23.03%
Vitamin B2:0.38mg
22.2%
Vitamin E:3.32mg
22.11%
Vitamin K:20.93µg
19.93%
Vitamin A:661.55IU
13.23%
Calcium:94.04mg
9.4%