Salmon, cranberry & couscous parcels

Health score
34%
Salmon, cranberry & couscous parcels
55 min.
6
685kcal

Suggestions

Ingredients

  • 350 couscous 
  • 100 cranberries dried
  • tsp ground cinnamon 
  • 0.5 tsp ground allspice 
  • 50 butter unsalted diced
  • 85 pine nut toasted
  • small handful mint leaves roughly chopped
  • small handful basil leaves roughly chopped
  • 840 salmon fillet skinless
  • 25 butter diced
  • 0.5  juice of orange 
  • tbsp cranberry sauce 
  • 0.5  orange zest 

Equipment

  • bowl
  • baking sheet
  • oven

Directions

  1. Boil the kettle.
  2. Put the couscous, cranberries and spices in a large bowl. Dot with the butter and pour over 350ml boiling water. Cover immediately with cling film and leave for 5 mins to steam.
  3. Remove the film and fluff with a fork to loosen the couscous grains. Cool, stir in the pine nuts and herbs, then season to taste.
  4. Cut 6 squares of baking parchment about 30 x 30cm.
  5. Season the salmon fillets, spoon the couscous in mounds in the centre of the parchment squares, then dot with a little butter. Top each with a piece of salmon, scatter with a little orange zest and drizzle with a little juice. Fold the sides of the paper over, then fold up the ends to make a parcel. Tie with string and secure with a bow. Stir together the cranberry sauce, orange zest and juice, then set aside in a serving bowl. The parcels can be chilled for up to 1 day. Be sure to remove them from the fridge 20 mins before cooking.
  6. Heat oven to 200C/180C fan/gas
  7. Put the parcels on a baking sheet in the middle of the oven and cook for 15 mins, or 20 mins if you prefer your salmon well done. Pop the parcels onto plates and let your guests unwrap their own supper.
  8. Serve with Garlic & feta broccoli and the cranberry & orange sauce.

Nutrition Facts

Calories685kcal
Protein21.82%
Fat38.34%
Carbs39.84%

Properties

Glycemic Index
42.83
Glycemic Load
27.76
Inflammation Score
-6
Nutrition Score
31.410434995009%

Flavonoids

Cyanidin
0.12mg
Delphinidin
0.02mg
Pelargonidin
0.01mg
Eriodictyol
0.21mg
Hesperetin
0.67mg
Naringenin
0.11mg
Apigenin
0.04mg
Luteolin
0.09mg
Myricetin
0.81mg
Quercetin
1.12mg

Nutrients percent of daily need

Calories:684.6kcal
34.23%
Fat:29.33g
45.12%
Saturated Fat:8.58g
53.65%
Carbohydrates:68.58g
22.86%
Net Carbohydrates:63.42g
23.06%
Sugar:17.83g
19.81%
Cholesterol:103.88mg
34.63%
Sodium:97.52mg
4.24%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.56g
75.12%
Manganese:1.95mg
97.31%
Vitamin B12:4.47µg
74.55%
Selenium:51.53µg
73.62%
Vitamin B3:13.83mg
69.16%
Vitamin B6:1.24mg
61.92%
Phosphorus:468.03mg
46.8%
Vitamin B2:0.63mg
36.86%
Copper:0.71mg
35.36%
Vitamin B5:3.17mg
31.69%
Vitamin B1:0.47mg
31.65%
Magnesium:105.29mg
26.32%
Potassium:905.06mg
25.86%
Fiber:5.16g
20.63%
Zinc:2.36mg
15.73%
Iron:2.81mg
15.6%
Vitamin E:2.13mg
14.19%
Folate:54.9µg
13.73%
Vitamin K:11.65µg
11.09%
Vitamin A:442.3IU
8.85%
Vitamin C:4.52mg
5.48%
Calcium:52.12mg
5.21%