Sea-Bass Couscous

Dairy Free
Health score
44%
Sea-Bass Couscous
45 min.
4
615kcal

Suggestions

Ingredients

  • cups chickpeas canned rinsed drained (from one 19-ounce can)
  • 0.3 teaspoon cayenne 
  • quart chicken broth low-sodium homemade canned
  • 0.3 teaspoon cinnamon 
  • tablespoons cooking oil 
  • 1.3 cups couscous 
  • teaspoon ground coriander 
  • 0.5 teaspoon ground ginger 
  • 0.5 teaspoon fresh-ground pepper black
  •  onion cut into thin slices
  • teaspoon paprika 
  •  bell pepper red cut into 3/4-inch pieces
  • 2.3 teaspoons salt 
  • pound sea-bass fillets cut into approximately 3/4-by-1 1/2-inch pieces
  • 0.8 pound sweet potatoes peeled cut into 1/2-inch pieces
  • cup tomatoes in purée thick canned crushed
  • cups water 

Equipment

  • sauce pan
  • ladle
  • pot

Directions

  1. In a large pot, heat the oil over moderately low heat.
  2. Add the onion and bell pepper and cook, stirring occasionally, until starting to soften, about 4 minutes. Stir in the paprika, coriander, cayenne, ginger, cinnamon, black pepper, and 1 teaspoon of the salt.
  3. Add the broth, tomatoes, and sweet potatoes. Simmer until the potatoes are almost tender, about 15 minutes.
  4. Meanwhile, in a medium saucepan, bring the water and 3/4 teaspoon of the salt to a boil. Stir in the couscous. Cover, remove from the heat, and let sit for 5 minutes.
  5. Stir the chickpeas, fish, and the remaining 1/2 teaspoon salt into the sweet-potato mixture. Simmer until the fish is just done, about 4 minutes.
  6. Serve the fish and vegetables over the couscous. Ladle the liquid over the top.
  7. Fish Alternatives: Skinless red snapper, black cod, and tilefish fillets would all be good with this couscous.
  8. Wine Recommendation: The earthy but exotic flavors here invite a cold bottle of ros. Look for one from Provence in southern France, or, if you like a bit of sweetness, try a white zinfandel from California.

Nutrition Facts

Calories615kcal
Protein25.33%
Fat19.63%
Carbs55.04%

Properties

Glycemic Index
86.08
Glycemic Load
40.84
Inflammation Score
-10
Nutrition Score
38.111304283142%

Flavonoids

Apigenin
0.01mg
Luteolin
0.2mg
Isorhamnetin
1.38mg
Kaempferol
0.19mg
Myricetin
0.03mg
Quercetin
5.66mg

Nutrients percent of daily need

Calories:615.03kcal
30.75%
Fat:13.55g
20.85%
Saturated Fat:1.85g
11.54%
Carbohydrates:85.49g
28.5%
Net Carbohydrates:73.62g
26.77%
Sugar:9.02g
10.02%
Cholesterol:90.72mg
30.24%
Sodium:1826.55mg
79.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.36g
78.71%
Vitamin A:13542.39IU
270.85%
Manganese:1.7mg
84.84%
Vitamin B12:4.57µg
76.14%
Selenium:44.4µg
63.43%
Vitamin B6:1.22mg
60.97%
Vitamin C:48.02mg
58.2%
Phosphorus:539.06mg
53.91%
Fiber:11.87g
47.47%
Vitamin B3:9.38mg
46.89%
Potassium:1302.06mg
37.2%
Copper:0.71mg
35.62%
Magnesium:139.9mg
34.98%
Vitamin B5:2.81mg
28.07%
Iron:4.86mg
27.02%
Vitamin B1:0.38mg
25.18%
Folate:78.83µg
19.71%
Vitamin E:2.87mg
19.11%
Vitamin B2:0.29mg
16.94%
Zinc:2.35mg
15.68%
Calcium:135.38mg
13.54%
Vitamin K:12.25µg
11.66%
Source:My Recipes