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Ocean trout couscous

by wiki
10 April, 2019
in Lower gi, Vegetarian
0
Ocean trout couscous
Ocean trout couscous
  • 0:20 Prep
  • 4 Servings
  • Capable cooks

Lemon, mint and tzatziki take you to the shores of the Mediterranean in 15 minutes.

Ingredients

  • 190g (1 cup) couscous
  • 2 zucchini, ends trimmed, thinly sliced
  • 3 teaspoons finely grated lemon rind
  • 60ml (1/4 cup) fresh lemon juice
  • 250ml (1 cup) boiling water
  • 1 tablespoon olive oil
  • 1 x 420g can Chickpeas, drained, rinsed
  • 1/2 cup fresh coriander leaves
  • 1/4 cup fresh mint leaves, coarsely chopped
  • 1 x 175g pkt smoked ocean trout, flaked
  • 125g (1/2 cup) bought tzatziki

Method

  • Step 1
    Combine the couscous, zucchini, lemon rind and 1 tablespoon of lemon juice in a large heatproof bowl. Add the water and oil. Cover and set aside for 4 minutes or until liquid is absorbed. Use a fork to separate the grains.
  • Step 2
    Stir in chickpeas, coriander, mint and ocean trout. Season with salt and pepper.
  • Step 3
    Divide among serving bowls and top with a dollop of tzatziki to serve.
  • Diabetes friendly
  • Low kilojoule
  • Low sugar
  • Lower gi

Nutrition

  • 1606 kj

    Energy

  • 11g

    Fat Total

  • 2g

    Saturated Fat

  • 6g

    Fibre

  • 20g

    Protein

  • 32mg

    Cholesterol

  • 306.88mg

    Sodium

  • 5g

    Carbs (sugar)

  • 48g

    Carbs (total)

All nutrition values are per serve

Notes

Couscous is almost as quick and simple to prepare as a cup of tea, making it a real time-saver.

  • Author: Heidi Flett
  • Image credit: Alan Benson
  • Publication: Australian Good Taste

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