Spice-rubbed haddock fillets on orange & parsley couscous
Serves 4
Easy
Prep:
Superhealthy and low in salt
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- 4x175-200g/6-7oz haddockfillets
- 2 tbsp Ras-El-Hanout spiceblend
- 400g couscous
- 25g unsalted butter
- 1 large onionfinely chopped
- 50g pine nuts
- 50g sultanas
- finely grated zest and juice 1 large orange
- small handful flatleaf parsleychopped
Nutrition: per serving
- kcal567
- fat16g
- saturates5g
- carbs66g
- sugars0g
- fibre1.5g
- protein42g
- salt0.34glow
Method
step 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.
step 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.
step 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.
step 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.
