Ingredients
- 1/4 cup olive oil
- 1 small red onion, finely chopped
- 1 small yellow capsicum, finely chopped
- 1 cup Massel chicken style liquid stock
- 3/4 cup frozen peas
- 1 cup couscous
- 1/2 cup fresh flat-leaf parsley leaves, finely chopped
- 2 teaspoons spicy Spanish seasoning
- 600g firm white fish fillets, trimmed
Method
- Step 1Heat 1 tablespoon oil in a frying pan over medium heat. Cook onion for 3 minutes or until softened. Add capsicum. Cook for 2 minutes or until softened.
- Step 2Meanwhile, bring stock and peas to the boil in a saucepan over medium-low heat. Place couscous in a large, heatproof bowl. Pour stock mixture over couscous. Stir to combine. Stand, covered, for 3 to 4 minutes or until stock is absorbed. Add onion mixture and parsley. Stir with a fork to separate grains. Cover to keep warm.
- Step 3Coat fish lightly in seasoning. Heat remaining oil in a frying pan over medium-high heat. Cook fish for 2 to 3 minutes each side or until cooked through. Serve with couscous mixture.
- Low carb
- Lower gi
Nutrition
2044 kj
Energy
17g
Fat Total
3.1g
Saturated Fat
2.9g
Fibre
39.7g
Protein
88mg
Cholesterol
762mg
Sodium
42.3g
Carbs (total)
All nutrition values are per serve
- Author: Jenny Fanshaw
- Image credit: John Paul Urizar
- Publication: Super Food Ideas
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