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Pearl Couscous with Fish

Pearl Couscous with Fish

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10 mins + 25 mins
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Serves 4
Low Sugar Low Sugar
 Dairy Free Dairy Free

Ingredients

  • 4 small boneless thick white fish fillets
  • 1/4 cup plain flour
  • 2 tbsp olive oil
  • 1 large red onion, thinly sliced
  • 2 stalks celery, thinly sliced
  • 2 cloves garlic, crushed
  • 1 tsp ground cumin
  • 1/4 tsp chilli flakes
  • 1 cup pearl couscous
  • 2 cups chicken stock
  • 250g punneet cherry tomatoes
  • 2 tpsb capers, rinsed
  • Lemon wedges, to serve
  • 1/4 cup parsley, chopped

Method

1. Lightly coat fish with flour, shaking off any excess.

2. In a frying pan, heat oil over a medium heat. Cook fish for 5-6 minutes on each side until flesh flakes easily when tested with a fork.Set aside and keep warm.

3. In the same pan, sauté onion, celery and garlic for 4-5 minutes until tender.

4. Stir in cumin and chilli, then cook for 1 minute. Add couscous and stock, then bring to the boil.

5. Mix in tomatoes and capers. Cook for 2-3 minutes, then stir parsley through.

6. Spoon couscous onto a serving platter and top with fish. Serve with lemon wedges on the side.

Tip:

Freeze any leftover chicken stock in ice cube trays to be used another time.

PER SERVE

• Energy 1694Kj • Protein 29g • Total Fat 10g • Saturated Fat 2g • Carbohydrates 46g • Sugars 5g • Sodium 471mg

MEAL INGREDIENTS

Qty Price
Countdown Fresh Fillets Snapper Skinned & Boned $38.00 kg
$38.00 kg
Fresh Produce Onions Red Peeled $4.00 kg
$4.00 kg
Fresh Produce Celery Whole Bunch $4.50 ea
$4.50 ea
Countdown Herbs Cumin Ground $2.00 ea
$2.00 ea
Countdown Chilli Flakes $2.00 ea
$2.00 ea
Countdown Tomatoes Cherry
arrow icon exclamation icon Out of stock Out of stock
Fragata Capers Spanish $2.60 ea club price $2.90 non club member
$2.60 ea club price $2.90 non club member
Superb Herb Parsley Living Plant $3.50 ea
$3.50 ea
Fresh Produce Lemons Imported
arrow icon exclamation icon Out of stock Out of stock
Bulk Foods Couscous Israeli $12.90 kg
$12.90 kg

PANTRY

Qty Price
Countdown Flour Standard Plain $1.80 ea
$1.80 ea
Essentials Olive Oil $5.00 ea
$5.00 ea
Fresh Produce Garlic Nz $26.99 kg
$26.99 kg
Continental Super Stock Chicken Stock $4.00 ea
$4.00 ea