Spice-rubbed haddock fillets on orange & parsley couscous

Spice-rubbed haddock fillets on orange & parsley couscous

  • 1
  • 2
  • 3
  • 4
  • 5
(1 ratings)

By

Magazine subscription – 3 issues for £3

Cooking time

Prep: 25 mins

Skill level

Easy

Servings

Serves 4

Superhealthy and low in salt

Nutrition and extra info

Additional info

  • Healthy
Nutrition info

Nutrition per serving

kcalories
567
protein
42g
carbs
66g
fat
16g
saturates
5g
fibre
1.5g
sugar
0g
salt
0.34g

Ingredients

  • 4x175-200g/6-7oz haddock fillets
  • 2 tbsp Ras-El-Hanout spice blend
  • 400g couscous
  • 25g unsalted butter
  • 1 large onion, finely chopped
  • 50g pine nuts
  • 50g sultanas
  • finely grated zest and juice 1 large orange
  • small handful flatleaf parsley, chopped

Buy Ingredients

Buy the ingredients for this recipe now via:

Want to know how this works? Read all about it here.

Method

  1. Preheat the oven to fan 170C/ conventional 190C/ gas 5. Rub the haddock fillets with the spice blend and set aside. Put the couscous into a large heatproof bowl. Pour over 500ml/18fl oz of boiling water and leave to soak for 5 minutes.
  2. Meanwhile, melt the butter in a frying pan and cook the onion gently for 5 minutes, until it’s soft and golden. Remove from the heat and stir in the pine nuts and sultanas.
  3. Fluff up the couscous with a fork, then add the onion mixture, orange zest and juice, and half the parsley. Stir together thoroughly and season with black pepper. Tip into a roasting tray and level the surface.
  4. Arrange the fish fillets on top of the couscous. Cover loosely with a large piece of foil. Bake for 15-20 minutes, by which time the fish should be cooked – it depends on the thickness of the fillets. To check, the flesh should look opaque and flake easily when prodded with a fork. Serve at once, sprinkled with the remaining parsley.

Recipe from Good Food magazine, April 2004

Ads by Google

Comments, questions and tips

Sign in or create your My Good Food account to join the discussion.

Comments

Show comments
mudget's picture
  • 1
  • 2
  • 3
  • 4
  • 5

Very disappointing. I'd bought some nice haddock and was looking for a very tasty way to cook it. The couscous was quite nice but the fish was like bread smeared with mustard - yes I taste bread and yes I taste mustard - but the spices just didn't meld with the fish.

bjs0207's picture

This is really good. A bit too much couscous, and I added some halved cherry tomatoes into the couscous, which added to the overall effect. 10/10!

Questions

Tips