MEDITERRANEAN FISH & COUSCOUS
Oven cook or barbecue fish in foil to keep it beautifully moist
Provided by Good Food team
Categories Dinner, Main course, Supper
Time 30m
Number Of Ingredients 9
Steps:
- Heat oven to 200C/180C fan/gas 6. Take one small sheet of foil, about A4 size, and put one fish fillet on top. Season the fish, then drizzle with half of the lemon juice and zest, half the sliced chillies and half of the basil.
- Halve 4 of the tomatoes and put these around the fish. Place another sheet of foil on top and fold the edges together to seal. Repeat with the other piece of fish and transfer to a baking sheet. Cook for 15-18 mins until the bag has puffed up (or cook on the barbecue).
- While the fish is cooking pour 100ml of boiling water over the couscous, cover, then leave to swell for 5 mins. Chop the rest of the tomatoes and mix with the couscous, balsamic, cucumber, the remaining basil, lemon juice and zest and olives. Season and serve alongside the fish with the lemon wedges on the side for squeezing over.
Nutrition Facts : Calories 263 calories, Fat 4 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 34 grams carbohydrates, Sugar 9 grams sugar, Fiber 2 grams fiber, Protein 26 grams protein, Sodium 0.52 milligram of sodium
FISH COUSCOUS
This is based on a recipe from Jill Norman's book, The Complete Book of Spices. The intro to the recipe says, "Couscous with fish is popular along the Tunisian coast. Saffron, cumin and coriander are the usual spices; if you wish, use Tabil instead of the cumin and coriander. Grey mullet or bream would probably be used in Tunisia, but you could use any firm-fleshed fish. Reserve all the fish and vegetable trimmings so you can make a well-flavored stock." When I made this, I used haddock and I took one shortcut: I used pre-made fish stock. I also ignored this recipe's couscous preparation and used the instructions on the box. I ground the Tabil spice ingredients in my Magic Bullet. For harissa, I used chili garlic paste. I also added a tablespoon of unsalted butter when sautéing the vegetables. With the couscous, and served with a half teaspoon of the chili garlic paste per serving, this took me to my happy place! I love this dish!
Provided by mersaydees
Categories African
Time 2h10m
Yield 6 serving(s)
Number Of Ingredients 20
Steps:
- Make a fish stock by placing the fish heads and vegetable trimmings, salt, cayenne and 5 cups water in a large pan.
- Simmer stock for 20 minutes, then strain and reserve.
- Meanwhile, prepare the couscous for steaming. Place grains in a large bowl with 2 1/2 cups water. Stir well and set aside for 10 minutes. Fluff up the grains between your fingers to get rid of any lumps. Sprinkle with 2 tablespoons of the oil.
- Heat remaining oil in a large heavy pan and saute the onions until golden. Add the celery, carrots, turnips and the stock, adding water, if necessary, to make up 2 quarts.
- Make the tabil: pound all tabil ingredients in a mortar, then dry in a preheated oven at 200 degrees F for about half an hour. When very dry, grind to a fine powder (keeps up to 4 months if stored in an airtight container).
- Stir in the saffron, 1 1/2 teaspoons tabil and salt to taste. Cover and simmer for 15 minutes.
- Add the remaining vegetables.
- Place the couscous into a steamer, or in a colander lined with cheesecloth to fit on top of the pan, and simmer for 10 minutes. Check the liquid level and add more water if necessary, keeping it at a steady simmer so that the steam penetrates the couscous.
- Add the fish to the stock and simmer until cooked, about 10-12 minutes.
- Turn the couscous out into a large bowl, breaking up any lumps with a fork.
- To make a hot-tasting sauce, take out a ladleful of stock and stir in harissa, or paprika and cayenne, to taste.
- Serve the stew on top of the couscous or separately.
Nutrition Facts : Calories 434.4, Fat 8.1, SaturatedFat 1.2, Sodium 83.9, Carbohydrate 78.2, Fiber 9.4, Sugar 9.4, Protein 13.6
FISH STEAMED WITH COUSCOUS
Provided by Jamie Oliver
Categories main-dish
Time 25m
Yield 2 servings (for hungry people)
Number Of Ingredients 20
Steps:
- Put the couscous in a bowl and cover with tepid water. It will soften and double in size.
- Heat a medium-sized saucepan on a low heat, and saute the onion, garlic and chopped chiles in oil. Pound in the mortar the salt, fennel and cumin seeds, coriander seeds and cinnamon. Add to the onion with the butter, then once melted add the finely sliced coriander stalks and the couscous. Break it up with your spoon.
- Turn the heat down to a very low heat, and add the fish, skin side up. Drizzle with olive oil, a bit of salt and pepper and throw in the lemon, cut in halves. Cover with some wet greaseproof paper, and cook for 15 minutes.
- To serve, sprinkle with the coriander leaves and sliced chile; squeeze the lemon halves, dollop on some creme fraiche and drizzle with olive oil.
FISH COUSCOUS
Steps:
- Combine the oil, garlic, and chiles in a large saucepan or casserole and place over medium heat. Cook, stirring occasionally, until fragrant, about 15 seconds. Add the onion and cook, stirring occasionally, until translucent, about 5 minutes. Then stir in the carrots, celery, potatoes, bay leaves, and cumin; stir once or twice. Add 1 quart water (or fish stock if you have it) and bring to a boil, then lower the heat to maintain a steady simmer.
- Stir in the tomatoes and saffron if you're using it and raise the heat again; cook, uncovered, until the tomatoes break down, about 10 minutes. Add some salt and pepper along with the paprika; taste and add more of any of these, along with cayenne if necessary (the dish should be slightly hot). Cover and cook until the vegetables are just about tender.
- Add the fish and the zucchini. (If you are steaming the couscous over the stew, set that up also and cover.) Simmer the fish for about 20 minutes, or until it is cooked through (a thin-bladed knife inserted into its center will meet little resistance).
- Toss the couscous with some of the cooking broth to soften it. Place it on your serving dish and top with the stew. Garnish and serve.
ONE-POT SMOKY FISH WITH TOMATO, OLIVES AND COUSCOUS
Flaky white fish and pearl couscous simmer together in a rich, smoky tomato sauce for a punchy one-pot dinner that comes together in just half an hour. The sauce relies heavily on pantry ingredients (think anchovies, roasted red peppers, crushed tomatoes and paprika); if you like more green on your dinner plate, a lemony arugula salad is a nice complement to the smoky flavors in this dish.
Provided by Lidey Heuck
Categories dinner, weekday, seafood, main course
Time 30m
Yield 4 servings
Number Of Ingredients 16
Steps:
- In a large (12-inch) skillet (use one with a tight-fitting lid), heat the olive oil over medium. If using fresh red bell pepper, add it with the onion, and cook, tossing occasionally, until tender and lightly browned, 8 to 10 minutes. Meanwhile, pat the fish fillets dry with a paper towel and season with salt and pepper.
- If using roasted red peppers, add them with the garlic, anchovies, paprika and cayenne, and cook for 1 more minute, until the garlic is fragrant. Add the wine and stir to scrape up any brown bits from the pan. When the wine has almost entirely evaporated, add the chicken stock, tomatoes, olives, parsley, 1 teaspoon salt and 1/2 teaspoon black pepper. Bring to a boil over medium-high heat.
- Add the couscous, stir, then add the fish fillets, wiggling them lightly to submerge them in the sauce. Turn the heat to low, cover and simmer for 6 to 8 minutes, until fish is opaque and flakes easily with a fork. Carefully transfer the fish to a plate. Simmer the couscous, uncovered, stirring occasionally, until it's tender and the liquid in the pan has reduced slightly, about 5 minutes.
- Off the heat, stir in the vinegar and gently return the fish to the skillet to warm, being careful to keep it intact. Serve hot in shallow bowls garnished with additional parsley and a drizzle of olive oil.
FISH COUSCOUS
Make and share this Fish Couscous recipe from Food.com.
Provided by Midwest Maven
Categories One Dish Meal
Time 50m
Yield 6-8 serving(s)
Number Of Ingredients 18
Steps:
- In a large saucepan over medium heat, combine the oil, garlic and chiles.
- Cook stirring occasionally until fragrant, about 15 seconds.
- Add the onion and stir occasionally cooking until translucent, about 5 minutes.
- Add the carrots, celery, potatoes, bay leaves and cumin and stir.
- Add one quart of water(or fish stock), and bring to a boil, then lower heat to a steady simmer.
- Stir in the tomatoes and saffron and raise heat slightly.
- Cook uncovered until the tomatoes break down, about 10 minutes.
- Add salt and pepper along with the paprika and cayenne, and taste and adjust seasonings.
- Cover and cook until the vegetables are just about tender.
- Add the fish and the zucchini. Simmer the fish for about 15 minutes or until cooked through.
- Serve the stew over your couscous and garnish with the parsley.
Nutrition Facts : Calories 498, Fat 7.5, SaturatedFat 1.2, Cholesterol 124.7, Sodium 222.3, Carbohydrate 46.6, Fiber 6, Sugar 5.9, Protein 59.3
COUSCOUS-BREADED FISH FINGERS
A fun way to serve fish, a very tasty and simple recipe but will also appeal to sophisticated taste buds.
Provided by windwalker
Time 40m
Yield 4
Number Of Ingredients 11
Steps:
- Cut fillets into lengthwise fingers.
- Place couscous in a bowl and pour over boiling water. Cover and allow to stand for 5 minutes.
- Separate couscous grains with a fork; this will have to be done gently (mix looks a little like bread crumbs when finished). Add lemon and lime zests, paprika, onion salt, and pepper; mix. Transfer mixture to a flat tray.
- Dust fish with flour, dip in beaten eggs, and toss in couscous mixture. Place in the refrigerator for 15 minutes.
- Heat oil in a frying pan over medium heat. Cook fish fingers in the hot oil, working in batches and adding more oil as needed, until golden and fish flakes easily with a fork, about 4 minutes on each side.
Nutrition Facts : Calories 623.6 calories, Carbohydrate 50.4 g, Cholesterol 195.4 mg, Fat 26.5 g, Fiber 3.2 g, Protein 43.2 g, SaturatedFat 4.3 g, Sodium 353.9 mg, Sugar 0.6 g
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