Mediterranean fish & couscous

Dairy Free
Very Healthy
Health score
88%
Mediterranean fish & couscous
30 min.
2
373kcal

Suggestions


Are you ready to embark on a culinary journey to the sun-soaked shores of the Mediterranean? This vibrant Mediterranean fish and couscous dish is not just a meal; it’s a celebration of flavors that brings together the freshness of the sea and the garden. Perfectly tender sustainable white fish fillets, infused with zesty lemon and aromatic basil, are enveloped in a beautifully sealed foil, allowing them to steam to perfection. Each bite is a revelation, capturing the essence of the lively ingredients with a hint of heat from the red chili.

Couscous, light and fluffy, serves as an ideal base, absorbing the piquant notes of balsamic vinegar while harmonizing with juicy cherry tomatoes and crisp cucumber. The addition of black olives brings a touch of brininess that complements the freshness of the dish. Not only is this recipe a feast for your taste buds, but it’s also incredibly healthy, packed with protein and a medley of nutrients that will keep you feeling energized and satisfied.

In just 30 minutes, you can prepare this delightful dish, making it an excellent choice for lunch or dinner. Whether you're entertaining guests or simply treating yourself to something special, Mediterranean fish and couscous promises to be a hit at your table. Get ready to savor the taste of the Mediterranean right at home!

Ingredients

  • 250 sustainable fish fillets white (we used Pollock)
  •  lemon zest cut into wedges
  •  chilli red sliced finely chopped
  • small bunch basil shredded
  • 200 cherry tomatoes 
  • 100 couscous 
  • tbsp balsamic vinegar 
  • 0.5  cucumber diced
  • tbsp olives black pitted halved

Equipment

  • baking sheet
  • oven
  • aluminum foil

Directions

  1. Heat oven to 200C/180C fan/gas
  2. Take one small sheet of foil, about A4 size, and put one fish fillet on top. Season the fish, then drizzle with half of the lemon juice and zest, half the sliced chillies and half of the basil.
  3. Halve 4 of the tomatoes and put these around the fish.
  4. Place another sheet of foil on top and fold the edges together to seal. Repeat with the other piece of fish and transfer to a baking sheet. Cook for 15-18 mins until the bag has puffed up (or cook on the barbecue).
  5. While the fish is cooking pour 100ml of boiling water over the couscous, cover, then leave to swell for 5 mins. Chop the rest of the tomatoes and mix with the couscous, balsamic, cucumber, the remaining basil, lemon juice and zest and olives. Season and serve alongside the fish with the lemon wedges on the side for squeezing over.

Nutrition Facts

Calories373kcal
Protein36.13%
Fat9.76%
Carbs54.11%

Properties

Glycemic Index
122.5
Glycemic Load
25.84
Inflammation Score
-8
Nutrition Score
25.422608271889%

Flavonoids

Luteolin
0.05mg
Kaempferol
0.01mg
Myricetin
0.01mg
Quercetin
0.7mg

Nutrients percent of daily need

Calories:373.42kcal
18.67%
Fat:4.04g
6.22%
Saturated Fat:0.99g
6.19%
Carbohydrates:50.43g
16.81%
Net Carbohydrates:45.4g
16.51%
Sugar:7.41g
8.24%
Cholesterol:62.5mg
20.83%
Sodium:213.52mg
9.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.67g
67.34%
Vitamin C:65.99mg
79.99%
Selenium:53.06µg
75.81%
Vitamin B3:7.54mg
37.71%
Phosphorus:357.24mg
35.72%
Manganese:0.7mg
35.25%
Vitamin B12:1.98µg
32.92%
Vitamin K:29.81µg
28.39%
Vitamin D:3.88µg
25.83%
Potassium:895.63mg
25.59%
Vitamin B6:0.51mg
25.38%
Magnesium:85.18mg
21.3%
Copper:0.41mg
20.46%
Fiber:5.03g
20.11%
Vitamin A:1002.64IU
20.05%
Folate:72.42µg
18.1%
Vitamin B5:1.61mg
16.14%
Iron:2.65mg
14.7%
Vitamin B1:0.21mg
14.32%
Vitamin B2:0.19mg
10.96%
Vitamin E:1.59mg
10.6%
Zinc:1.22mg
8.11%
Calcium:72.75mg
7.28%