Spicy Seafood Couscous

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

Suggestions


Welcome to a culinary adventure that takes your taste buds on a vibrant journey across the sea! Our Spicy Seafood Couscous is the perfect dish for anyone seeking a delicious and nutritious meal that combines the flavors of the ocean with the zest of spice. Whether you're preparing a delightful lunch, a comforting dinner, or a festive gathering, this dish is sure to impress your family and friends.

Imagine tender morsels of assorted fish fillets like halibut, cod, and red snapper mingling with succulent shrimp, juicy littleneck clams, and plump mussels, all cooked to perfection in a fragrant tomato broth enriched with fresh herbs and a kick of heat from chili paste. This recipe is dairy-free, making it an excellent choice for those with dietary restrictions, while providing a healthy balance of protein, healthy fats, and wholesome carbohydrates.

In just 45 minutes, you can create a stunning main course that not only fills the stomach but also nourishes the soul. Served over fluffy couscous and topped with vibrant parsley, this Spicy Seafood Couscous is not just a meal; it’s a celebration of flavors, textures, and the art of cooking. Gather your loved ones, set the table, and prepare to dive into a dish that does justice to the freshest seafood it has to offer!

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