Spice-rubbed haddock fillets on orange & parsley couscous
Superhealthy and low in salt
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 25 mins
Super healthy
- 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.
- 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.
- 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.
- 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.
PER SERVING
567 kcalories, protein 42g, carbohydrate 66g, fat 16 g, saturated fat 5g, fibre 1.5g, salt 0.34 g
Recipe from Good Food magazine, April 2004.
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http://www.bbcgoodfood.com/recipes/3085/
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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
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 25 mins
Super healthy
There’s lots of flavour input from the spices, herbs and orange juice in this tasty fish dish, so there’s no need to add any salt.
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
PER SERVING
567 kcalories, protein 42g, carbohydrate 66g, fat 16 g, saturated fat 5g, fibre 1.5g, salt 0.34 g
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19 June 2010
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16 December 2012
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