Spice-rubbed haddock fillets on orange & parsley couscous

Spice-rubbed haddock fillets on orange & parsley couscous

  • 1
  • 2
  • 3
  • 4
  • 5
(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
Save to My Good Food
Please sign in or register to save recipes.

Ingredients

  • 4x175-200g/6-7oz haddock fillets
    Haddock

    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

    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

    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

    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.

Ads by Google

Comments, questions and tips

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

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!

Questions (0)

Unsure about the cooking time or want to swap an ingredient? Ask us your questions and we’ll try and help you as soon as possible. Or if you want to offer a solution to another user’s question, feel free to get involved…

Be the first to ask a question about this recipe…

Tips (0)

Got your own twist on this recipe? Or do you have suggestions for possible swaps and additions? We’d love to hear your ideas.

Be the first to suggest a tip for this recipe…