Before hitting the books, give your brain an omega-3 boost from tasty spiced fish.
If you’re watching your weight, finances and the clock, this fish meal is ideal – it’s low-fat, under budget and on the table in less than half an hour.
Ingredients
- 190g (1 cup) couscous
- 250ml (1 cup) boiling water
- 2 teaspoons olive oil
- 1 small brown onion, halved, thinly sliced
- 2 garlic cloves, crushed
- 1 tablespoon Moroccan Seasoning
- 1 x 420g can chickpeas, rinsed, drained
- 50g (1/4 cup) green olives, pitted, sliced
- 1/4 cup shredded fresh mint
- 500g firm white fish fillets, cut into 4cm pieces
- Baby spinach leaves, to serve
- Lemon wedges, to serve
- 90g (1/3 cup) low-fat natural yoghurt
Method
- Step 1Place the couscous in a large heatproof bowl. Add the boiling water. Cover and set aside for 5 minutes or until the liquid is absorbed. Use a fork to separate the grains.
- Step 2Heat half the oil in a large non-stick frying pan over medium-low heat. Add the onion and cook, stirring, for 4 minutes or until soft. Add the garlic and half the seasoning. Cook, stirring, for 1 minute. Add the couscous, chickpeas and olives, and stir until heated through. Stir in the mint and season with salt and pepper. Transfer to a bowl and cover with foil to keep warm.
- Step 3Combine the fish and remaining seasoning in a bowl. Heat remaining oil in the frying pan over medium-high heat. Add the fish. Cook, turning, for 3-4 minutes or until just cooked through.
- Step 4Divide the spinach and couscous mixture among serving plates. Top with the fish. Serve with lemon wedges and yoghurt.
- High protein
- Low fat
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1733 kj
Energy
9g
Fat Total
2g
Saturated Fat
7g
Fibre
31g
Protein
71mg
Cholesterol
596.66mg
Sodium
3g
Carbs (sugar)
48g
Carbs (total)
All nutrition values are per serve
Notes
Swap it: Swap the Moroccan seasoning for Cajun seasoning and the chickpeas for canned corn kernels. Swap the mint for coriander.
- Author: Cynthia Black
- Image credit: John Paul Urizar
- Publication: Australian Good Taste
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