Spicy Seafood Couscous

Dairy Free
Very Healthy
Health score
65%
Spicy Seafood Couscous
45 min.
10
460kcal

Suggestions

Ingredients

  • small bay leaves 
  • 14.5 ounce canned tomatoes diced canned
  •  carrots thinly sliced
  •  celery stalk thinly sliced
  • 0.3 cup chili paste depending on your taste pref hot (such as sambal oelek*)
  • 24 ounce bottled clam juice 
  • 20 ounces couscous plain
  • cup cooking wine dry white
  • pounds fish fillets red assorted cut into 1 1/2-inch pieces (such as halibut, cod and snapper)
  • 10 servings parsley fresh chopped
  • 1.5 teaspoons thyme leaves fresh chopped
  • large garlic cloves chopped
  • 12  littleneck clams scrubbed
  • 1.5 pounds mussels scrubbed
  • tablespoons olive oil 
  • large onion chopped
  • ounces shrimp deveined uncooked peeled

Equipment

  • bowl
  • sauce pan
  • pot
  • tongs

Directions

  1. Heat 3 tablespoons oil in heavy large pot over medium heat.
  2. Add onion; sauté 5 minutes.
  3. Add carrot, celery, and garlic; sauté 5 minutes.
  4. Add tomatoes with juices and 1 bottle clam juice and bring to boil. Reduce heat; simmer uncovered 10 minutes. Cover and simmer 10 minutes.
  5. Transfer mixture to processor. Blend to chunky puree; return to pot.
  6. Mix in 2 bottles clam juice to make tomato broth.
  7. Combine mussels, clams, and wine in another large pot. Cover and cook over high heat until mussels and clams open, about 8 minutes. Using tongs, transfer mussels and clams to bowl (discard any that do not open). Strain cooking liquid into tomato broth.
  8. Place couscous in large bowl. Bring 2 1/2 cups water, 3 cups tomato broth, and 1/4 cup oil to boil in medium saucepan.
  9. Mix into couscous. Cover; let stand until liquid is absorbed, about 10 minutes. Season with salt and pepper. Cover; let stand until ready to serve.
  10. Meanwhile, mix thyme and bay leaves into remaining tomato broth in pot and bring to boil over medium-high heat.
  11. Add fish. Cover and simmer 4 minutes.
  12. Add shrimp; cover and simmer until seafood is opaque in center, about 4 minutes. Turn off heat.
  13. Add reserved mussels and clams. Cover; let stand 2 minutes.
  14. Mound couscous on platter. Top with seafood. Spoon some tomato broth over to moisten.
  15. Sprinkle with parsley.
  16. Mix 3/4 cup tomato broth and hot chili paste in small dish.
  17. Serve couscous, passing chili mixture and remaining broth separately.
  18. * Sambal oelek is available in Asian markets and some supermarkets.

Nutrition Facts

Calories460kcal
Protein31.13%
Fat15.13%
Carbs53.74%

Properties

Glycemic Index
36.98
Glycemic Load
28.12
Inflammation Score
-9
Nutrition Score
29.879130322%

Flavonoids

Malvidin
0.01mg
Catechin
0.18mg
Epicatechin
0.13mg
Hesperetin
0.1mg
Naringenin
0.09mg
Apigenin
8.64mg
Luteolin
0.2mg
Isorhamnetin
0.75mg
Kaempferol
0.18mg
Myricetin
0.62mg
Quercetin
3.1mg

Nutrients percent of daily need

Calories:459.5kcal
22.98%
Fat:7.37g
11.35%
Saturated Fat:1.38g
8.6%
Carbohydrates:58.91g
19.64%
Net Carbohydrates:55.12g
20.04%
Sugar:4.27g
4.75%
Cholesterol:84.41mg
28.14%
Sodium:538.87mg
23.43%
Alcohol:2.47g
100%
Alcohol %:0.82%
100%
Protein:34.13g
68.26%
Vitamin B12:6.15µg
102.57%
Manganese:1.78mg
88.84%
Selenium:61.6µg
88.01%
Vitamin K:70.71µg
67.35%
Phosphorus:406.92mg
40.69%
Vitamin B3:6.96mg
34.81%
Vitamin A:1597.73IU
31.95%
Potassium:688.64mg
19.68%
Magnesium:78.69mg
19.67%
Vitamin B6:0.38mg
18.91%
Vitamin D:2.84µg
18.9%
Vitamin C:15.3mg
18.55%
Iron:3.23mg
17.93%
Folate:69.17µg
17.29%
Copper:0.34mg
16.8%
Vitamin B1:0.23mg
15.38%
Vitamin B5:1.52mg
15.22%
Fiber:3.79g
15.17%
Vitamin B2:0.21mg
12.43%
Zinc:1.76mg
11.73%
Vitamin E:1.65mg
10.99%
Calcium:69.18mg
6.92%
Source:Epicurious