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Steamed white fish in tomato sauce with wholewheat couscous and vegetables
Print Recipe
Pin Recipe
Prep Time
15
minutes
mins
Cook Time
30
minutes
mins
Total Time
45
minutes
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