Spice-rubbed haddock fillets on orange & parsley couscous

Spice-rubbed haddock fillets on orange & parsley couscous

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(1 ratings)

Prep: 25 mins

Easy

Serves 4
Superhealthy and low in salt

Nutrition and extra info

  • Healthy

Nutrition: per serving

  • kcal567
  • fat16g
  • saturates5g
  • carbs66g
  • sugars0g
  • fibre1.5g
  • protein42g
  • salt0.34g
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Ingredients

  • 4x175-200g/6-7oz haddock fillets

    Haddock

    haad-dok

    A white-fleshed salt water fish often compared with cod in flavour and texture. Found on the…

  • 2 tbsp Ras-El-Hanout spice blend
  • 400g couscous

    Couscous

    koos-koos

    Consisting of many tiny granules made from steamed and dried durum wheat, couscous has become a…

  • 25g unsalted butter
  • 1 large onion, finely chopped

    Onion

    un-yun

    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 50g pine nuts
  • 50g sultanas
  • finely grated zest and juice 1 large orange

    Orange

    or-ange

    One of the best-known citrus fruits, oranges aren't necessarily orange - some varieties are…

  • small handful flatleaf parsley, chopped

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.

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Comments (2)

mudget's picture
1

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!

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