Go Back

Steamed white fish in tomato sauce with wholewheat couscous and vegetables

Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
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