Baked fish and cous cous salad

Fish is low in saturated fat and is a great source of protein. White flesh fish has a mild flavour that will go with lots of different herb or spice combinations. Cous cous is derived from wheat and is very quick to cook. It can be used as an alternative to rice or pasta.

Ingredients – serves 4

Baked fish
??????????Spray oil
4 x 100g white fish fillets
1 lemon, cut into slices
2 tsp parsley, chopped
2 tsp dill, chopped

Cous cous salad
¾ cup cous cous
¾ cup boiling water
2 tomatoes
2 small cucumbers
1 red onion
2 cups baby spinach leaves, washed
2 tbsp lime juice

Method

  1.  Preheat oven to 1800C.
  2.  Lightly spray a square of aluminium foil (about 20cm x 20cm) with oil and place fish in the centre. Sprinkle dill and parsley over fish and place 1-2 slices of lemon on top of the fish. Wrap the foil around the fish and place on a baking tray. Repeat with the remaining fish fillets.
  3. Place fish parcels on a baking tray and place in oven for 15-20 minutes or until the fish flakes easily with a fork.
  4. While the fish is baking, pour cous cous in a bowl and carefully add ¾ cup of boiling water. Allow to stand for 5-10 minutes or until the water has absorbed and the cous cous fluffs easily with a fork.
  5. Dice tomatoes, cucumber and red onion and roughly chop the spinach. Add vegetables and lime juice to cous cous and stir to combine.
  6. Serve baked fish with a side of cous cous salad.

Options

Other flavour variations for the baked fish include garlic and rosemary or soy and ginger.

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