Orange-Glazed Fish with Couscous Salad
Ready in 20 minutes
• Serves 1
This dish most recently appeared in My Classic (5 Meals For 1) on Sunday, January 24, 2016.
This dish most recently appeared in My Classic (5 Meals For 1) on Sunday, January 24, 2016.
The zesty orange glaze is just bursting with flavour.
Ingredients
COUSCOUS SALAD
- ½ capsicum, core and seeds removed, finely diced
- 1 shallot, finely diced
- 1 clove garlic, finely chopped
- ¼ cup couscous
- ¼ cup boiling water
- ½ Lebanese cucumber
- 1 tablespoon parsley
- 1 tablespoon mint leaves
- 1 handful baby spinach leaves
- 1 teaspoon butter or olive oil
- 20g feta cheese, crumbled
ORANGE-GLAZED FISH
- 150g fish fillet
- Zest of ½ an orange
- Juice of 1 orange
- 1 teaspoon butter
Steps
-
a half full kettle to the boil.
-
Heat a drizzle of oil in a small fry-pan (preferably non-stick) on medium to high heat. Cook capsicum, shallot and garlic for about 3 minutes until slightly charred and onion is soft. Remove from pan and add to medium bowl. Wipe pan out with a paper towel.
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Place couscous, salt and a drizzle of olive oil in a small, heat-proof bowl or pot and pour over boiling water. Mix with a fork and then cover with a plate or lid and leave to stand for 5 minutes until tender. While couscous is standing; dice cucumber; chop herbs; roughly chop spinach leaves and place all in bowl with capsicum mixture.
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Pat fish dry with paper towels, remove any remaining scales or bones and season with salt. Heat a drizzle of oil in same pan used for vegetables on medium to high heat. Cook fish for 1–2 minutes each side, until just cooked through. In the last 30 seconds of cook time add orange zest, juice and butter; allow butter to melt and spoon orange glaze over fish.
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Add butter or oil to couscous and fluff up with a fork. Toss couscous with capsicum mixture cucumber, herbs, spinach and feta. Season to taste with salt and pepper.
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Spoon couscous onto a plate and top with a piece of fish. Spoon over any extra glaze from the pan.
Nutritional Information
Energy |
1919 kj 459 kcal |
---|---|
Protein | 39.2g |
Carbohydrate | 41.6g |
Fat | 14.4g |