- 0:15 Prep
- 0:15 Cook
- 4 Servings
- Easy
No need to fish for compliments – serve this super-healthy main and they’ll flood your way!
Ingredients
- 600g thick white fish fillets (such as swordfish or ling), cut into 3cm pieces
- 2 garlic cloves, crushed
- 1 tablespoon olive oil
- 2 teaspoons ground cumin
- 1 teaspoon sweet paprika
- Pinch of cayenne pepper
- 1 brown onion, halved, thinly sliced
- 2 celery sticks, ends trimmed, thinly sliced diagonally
- 200g pumpkin, peeled, deseeded, coarsely grated
- 1 zucchini, ends trimmed, coarsely grated
- 240g (1 1/4 cups) couscous
- 310ml (1 1/4 cups) boiling water
- 1/2 cup chopped fresh coriander
- Tamar Valley Greek Style Yoghurt, to serve
Method
- Step 1Place the fish, garlic, oil, cumin, paprika and cayenne pepper in a large bowl and toss to combine. Season with pepper.
- Step 2Place a large non-stick frying pan over medium-high heat. Add half the fish and cook, turning occasionally, for 4-5 minutes or until just cooked through. Transfer to a plate and cover with foil to keep warm. Repeat with the remaining fish.
- Step 3Add the onion and celery to the pan, and cook, stirring, for 2-3 minutes or until the onion softens slightly. Add the pumpkin and zucchini and cook, stirring, for 1-2 minutes or until tender.
- Step 4Meanwhile, place the couscous in a large heatproof bowl and pour over the boiling water. Cover and set aside for 5 minutes or until all the liquid is absorbed. Use a fork to separate the grains.
- Step 5Add the fish, pumpkin mixture and coriander to the couscous and gently toss until well combined. Divide the couscous mixture among serving bowls and top with a dollop of yoghurt to serve.
- Diabetes friendly
- High protein
- Low fat
- Low kilojoule
- Low sodium
- Low sugar
- Lower gi
Nutrition
1754 kj
Energy
8g
Fat Total
2g
Saturated Fat
6g
Fibre
33g
Protein
81mg
Cholesterol
147.81mg
Sodium
5g
Carbs (sugar)
50g
Carbs (total)
Notes
Variations:
1) Spiced calamari with minted couscous: Omit the pumpkin. Replace the fish with 450g cleaned squid hoods, cut into 1cm-thick rings. Replace the coriander with 1/3 cup chopped fresh mint. Add 1 x 200g punnet grape tomatoes, halved, to the couscous in step 5.
2) Garlic spiced fish with rice: Increase garlic to 3 cloves. Replace the pumpkin with carrot. In step 4, replace the couscous and boiling water with 300g (1 1/2 cups) basmati rice and cook following packet directions.
3) Orange-spiced chicken with couscous: Replace the fish with 600g single chicken breast fillets. Replace the coriander with 1/2 cup shredded basil. Add 2 tsp finely grated orange rind with the spices in step 1. Add 1 orange, peeled, cut into 2cm pieces, to the couscous in step 5.
Related Video
- Author: Kerrie Butler
- Image credit: Ben Dearnley
- Publication: Australian Good Taste
