Harissa sardines with couscous salad

Harissa Sardines with Couscous Salad

Serves 4

  • olive oil

  • 8 x 60 g sardines, from sustainable sources, ask your fishmonger, scaled, gutted, gills removed

  • sea salt

  • freshly ground black pepper

  • 1 heaped tablespoon harissa paste

  • extra virgin olive oil

  • 2 lemons

  • fat-free natural yoghurt, to serve

  • 4 handfuls rocket, washed and spun dry to serve

  • For the couscous

  • 200 g couscous

  • a few black olives, stone in, crushed and finely chopped

  • 2 spring onions, trimmed and finely sliced

  • a few sprigs fresh mint, leaves picked and finely sliced

  • 100 g feta cheese, crumbled

Put the couscous in a bowl and pour over 300ml of boiling water. Cover with a plate and leave to do its thing.



Put a griddle pan on a high heat to get nice and hot. Once it's ready, rub a tiny bit of oil into the sardines and add them to the pan. Sprinkle over a little salt and cook for about 5 minutes.



Meanwhile, mix the harissa in a small bowl with a lug of extra virgin olive oil and the juice of a lemon. Turn your sardines over in the pan then brush them lightly with the harissa sauce. Pop a lemon half, cut-side down, at the side of the griddle pan.



Squash the olives with the heel of your hand, pull out and discard the stones then finely chop the flesh. Fluff up your couscous with a fork then add the spring onions, olives, mint and feta. Add a good lug of extra virgin olive oil and the juice of your remaining lemon half. Gently mix it all together then have a taste to check the balance of flavours.



To check your fish is cooked go to the thickest part of the flesh and it should pinch away easily, you'll also be able to cleanly pull the bone away. Pile the couscous on a board or on your plates and top with the sardines. Dollop a bit of yoghurt on the side topped with some of that fiery harissa sauce. Pop the rocket on the side, squeeze a little of the caramelised lemon over each portion and tuck in.

Nutritional Information

Harissa sardines with couscous salad

With cool and spicy yoghurt

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0 foodies cooked this
Sardines are great for taking on bold flavours, like this spicy Moroccan-style salad
Serves 4
15m
Super easy
Print this recipe
Method

Sardines are also known as pilchards. They're really good for you, cheap, and are a great fish for taking on bold flavours like this spicy harissa. There's definitely something really exciting about grilled or barbecued fish. I think sardines sometimes get overlooked because of all their little bones, but when you cook them whole, like this, you can strip out all the bones in one piece.

Put the couscous in a bowl and pour over 300ml of boiling water. Cover with a plate and leave to do its thing.

Put a griddle pan on a high heat to get nice and hot. Once it's ready, rub a tiny bit of oil into the sardines and add them to the pan. Sprinkle over a little salt and cook for about 5 minutes.

Meanwhile, mix the harissa in a small bowl with a lug of extra virgin olive oil and the juice of a lemon. Turn your sardines over in the pan then brush them lightly with the harissa sauce. Pop a lemon half, cut-side down, at the side of the griddle pan.

Squash the olives with the heel of your hand, pull out and discard the stones then finely chop the flesh. Fluff up your couscous with a fork then add the spring onions, olives, mint and feta. Add a good lug of extra virgin olive oil and the juice of your remaining lemon half. Gently mix it all together then have a taste to check the balance of flavours.

To check your fish is cooked go to the thickest part of the flesh and it should pinch away easily, you'll also be able to cleanly pull the bone away. Pile the couscous on a board or on your plates and top with the sardines. Dollop a bit of yoghurt on the side topped with some of that fiery harissa sauce. Pop the rocket on the side, squeeze a little of the caramelised lemon over each portion and tuck in.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 540
    27%
  • Carbs 18.2g
    7%
  • Sugar 4.2g 5%
  • Fat 29.5g 42%
  • Saturates 10.0g 50%
  • Protein 48.4g 107%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

Close

Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • olive oil

  • 8 x 60 g sardines, from sustainable sources, ask your fishmonger, scaled, gutted, gills removed

  • sea salt

  • freshly ground black pepper

  • 1 heaped tablespoon harissa paste

  • extra virgin olive oil

  • 2 lemons

  • fat-free natural yoghurt, to serve

  • 4 handfuls rocket, washed and spun dry to serve

  • For the couscous

  • 200 g couscous

  • a few black olives, stone in, crushed and finely chopped

  • 2 spring onions, trimmed and finely sliced

  • a few sprigs fresh mint, leaves picked and finely sliced

  • 100 g feta cheese, crumbled