Baked Fish and Couscous
Adding fish to any diet is a great way to get protein and reduce fat. Here’s a great couscous recipe that I tried from taste.com
* 1 tbs olive oil
* 2 garlic cloves, crushed
* 1 tbs sweet paprika
* 2 tsp ground cumin
* 1 tsp ground coriander
* Pinch of chilli powder
* 375ml (1 1/2 cups) passata (tomato pasta sauce)
* 250ml (1 cup) chicken stock
* 600g firm white fish fillets (such as ling), cut into 5cm pieces
* Couscous, to serve
* 1 x 200ml ctn natural yoghurt
* 45g (1/4 cup) toasted pine nuts
* Fresh coriander sprigs, to serve
1. Heat the oil in a medium saucepan over medium heat. Add the garlic, paprika, cumin, ground coriander and chilli powder and cook, stirring, for 30 seconds or until aromatic.
2. Add the passata and stock, and bring to a simmer. Cook, stirring occasionally, for 8 minutes or until the sauce thickens. Season with salt and pepper.
3. Preheat oven to 180°C. Place the fish in a shallow ovenproof dish. Pour over the passata mixture. Bake in oven for 10 minutes or until the fish flakes easily when tested with a fork.
4. Divide the couscous among serving plates. Top with the fish mixture. Spoon over the yoghurt and sprinkle with pine nuts. Top with coriander sprigs to serve.
Notes & tips
* Tip: To make couscous, place equal amounts of couscous and boiling water in a heatproof bowl. Cover. Set aside for 5 minutes. Stir to separate grains.
* Freezing tip: Make this recipe to the end of step 3. Set aside to cool. Transfer to an airtight container. Label, date and freeze for up to 2 months. Thaw overnight in the fridge. To reheat, preheat oven to 180°C. Place fish mixture in an ovenproof dish and bake until heated through. Continue from step 4.
* Lamb & tomato curry with basmati rice: Omit pine nuts. Replace fish with 600g lamb fillets, cut into 2cm pieces. Replace couscous with 300g (11/2 cups) basmati rice, cooked following packet directions. Heat oil in a saucepan over medium-high heat. Add lamb and cook, turning occasionally, for 2 minutes or until browned. Transfer to a plate. Add garlic, paprika, cumin, ground coriander and chilli powder to the pan and continue to the end of step 2. Omit step 3. Add the lamb to the passata mixture and cook, stirring, for 3-4 minutes or until heated through. Serve with the rice, yoghurt and coriander sprigs.
* Spice-crusted fish kebabs with couscous: Omit passata and stock. Combine garlic, paprika, cumin, ground coriander and chilli powder in a bowl. Add fish and toss to coat. Thread onto 8 bamboo skewers. Heat oil in a frying pan over medium-high heat. Add skewers and cook, turning, for 6 minutes or until just cooked. Add the pine nuts to the couscous and stir to combine. Divide skewers and couscous mixture among serving plates. Top with yoghurt and coriander sprigs to serve.
* Pumpkin & spinach: tagine with couscous Replace the fish with 500g butternut pumpkin, deseeded, peeled, coarsely chopped. Replace pine nuts with 25g (1/4 cup) flaked almonds. In step 2, add pumpkin to the pan with passata. Cook for 10 minutes or until pumpkin is tender. Omit step 3. Divide the couscous among serving bowls. Top with 80g baby spinach leaves, the pumpkin mixture and yoghurt. Sprinkle with almonds and top with coriander sprigs to serve.
Australian Good Taste – March 2008, Page 42
Recipe by Alison Adams