- 0:15 Prep
- 0:20 Cook
- 4 Servings
- Easy
Use low-fat yoghurt and chopped preserved lemon to make an instant relish for Jill Dupleix’s beautiful ocean trout, which is rich in essential fatty acids.
Ingredients
- 1 cup (200g) couscous
- 1/4 cup (60ml) olive oil
- 1 preserved lemon quarter (see note), rind finely chopped
- 150g low-fat natural yoghurt
- 600g ocean trout fillets
- 2 tablespoons lemon juice
- 2 tablespoons fresh mint, chopped
- 2 tablespoons parsley, chopped, plus extra to serve
- 2 tablespoons dill, chopped
- 2 tablespoons chives, chopped
- 2 spring onions, thinly sliced
- 2 tablespoons pistachio kernels, roughly chopped
Method
- Step 1Mix couscous with 350ml boiling water and 2 teaspoons olive oil, then season. Cover and stand for 15 minutes. Mix the preserved lemon with the yoghurt and set aside.
- Step 2Heat another 2 teaspoons olive oil in a large non-stick frypan over medium-high heat. Season fish and cook, skin-side down, for 5 minutes. Turn and cook for 30 seconds, then remove from pan. Cool slightly. Remove and discard skin, then flake flesh.
- Step 3Whisk lemon and remaining 2 tablespoons oil together. Fluff couscous, then mix in herbs and spring onion. Divide among bowls and top with fish, dressing, pistachios, yoghurt and extra parsley.
- High protein
- Low carb
- Low kilojoule
- Low sodium
- Lower gi
Nutrition
1907 kj
Energy
28.4g
Fat Total
5.4g
Saturated Fat
3.4g
Fibre
47.3g
Protein
117mg
Cholesterol
128mg
Sodium
40.3g
Carbs (total)
All nutrition values are per serve
Notes
Preserved lemon is from delis and gourmet shops. Scrape out the flesh and white pith, then use the rind.
Related Video
- Author: Jill Dupleix
- Image credit: Jeremy Simons
- Publication: delicious.
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