Steamed white fish in tomato sauce with wholewheat couscous and vegetables

Categories: BLOG, MAIN COURSES and RECIPES.

Here’s my step by step instructions to make this amazing healthy dinner.  I have used hake but it works well with cod or other firm white fish.

In France, hake is known as “saumon blanc” which translates as white salmon whilst in the USA its known as ling or whiting.

Steamed white fish in tomato sauce with wholewheat couscous and vegetables

Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Course Main Courses
Servings 2

Ingredients
  

  • 2 120g hake fillets (or cod fillets)
  • 30 g finely chopped chorizo
  • 1 can tinned chopped tomatoes
  • 10 olives, sliced
  • 1 tsp dried oregano
  • 70 g dry wholewheat couscous
  • 100 g carrot (1 medium)
  • 100 g courgette (1/2 large)
  • 200 b broccoli

Instructions
 

  • Heat a large non-stick saucepan or saute pan. Dry fry the chorizo for 2 minutes.
  • Add the chopped tomatoes, olives and dried oregano. Leave to simmer for 10 minutes.
  • Next, place the couscous in a large bowl and just cover with boiling water, place a plate on top.
  • Grate the carrot and courgette.
  • Place the fish on top of the tomato sauce and place a lid on so the fish steams gently – it will take 8-10 minutes.
  • Bring a pan of water to the boil and simmer the broccoli for 3-5 minutes.
  • Dry fry the courgette and carrot for 2 minutes until just softened and mix in with the couscous. Season lightly with pepper.
  • The fish is cooked when it changes from translucent to opaque and starts to fall apart.
  • Divide the couscous and top with the fish and sauce. Add the broccoli and serve straight away.

Notes

Nutritional Info per serving:
338 Kcal, 32g Carbohydrate (12g sugars, 8g fibre), 9g Fat (3g saturated), 33g Protein