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fish
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omega 3 and couscous
© David Loftus

omega 3 and couscous

servings
4
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method


Silly name, but what a great dish! Omega 3 refers to all the lovely goodness that you get from oily fish like red mullet, sardines and fresh anchovies, so do feel free to use any one of these, or a mixture of them. This is also great served with linguine pasta instead of couscous.

First of all, lay your fish out in one layer on your worktop to give you an idea of how much you are dealing with. Next get yourself a pan with a lid – ideally one that’s the right size for the fish to be spread out in one layer. This is so that it can all cook at the same time. Put your pan on the heat, add 4 or 5 tablespoons of olive oil, and slowly fry your onions, fennel, chilli, fennel seeds and bay leaf with the lid on until nice and softened. This should take about 10 minutes.

Meanwhile put your couscous in a bowl and just cover it with salted, boiling water. Put to one side to soak for about 5 minutes. When the onions are sweet and soft, add the tomatoes and anchovies, stir together and carefully season to taste. Shake the pan so that the onions and tomatoes cover the bottom of the pan evenly. Dress the couscous lightly with a little olive oil and the juice and zest of one of the lemons. Sprinkle the couscous over the top of the onions and tomatoes in one even layer. Then place the fish over the top of that and finish off with a drizzle of olive oil. Place the lid on top and simmer slowly on the hob for about 12 minutes.

Meanwhile, season the yogurt with salt, pepper and the remaining lemon juice and sprinkle over the reserved fennel tops and mint. Serve the pan of fish in the middle of the table with a bowl of yogurt and let everyone help themselves. Lightly stir the fish up, check the seasoning and eat straight away.


• from Jamie's Dinners

ingredients


• 700g red mullet and/or sardines, scaled, fileted and pinboned
• olive oil
• 2 red onions, peeled and finely chopped
• 1 bulb of fennel, herby tops removed and reserved and bulb finely chopped
• 1 fresh red chilli, finely chopped
• 1 teaspoon fennel seeds
• 1 bay leaf
• 400g couscous
• 500g mixed ripe tomatoes
• 2 anchovy fillets, chopped
• sea salt and freshly ground black pepper
• 2 lemons, zested and halved
• 8 tablespoons natural yoghurt
• a small handful of fresh mint, torn

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tried this recipe or a similar one? share your tips...
1. by Alexandranow on Sun 27 Jun 2010 @ 07:50

I love cous cous, I am going to try your recipe, think is easy and will be also tasty.
Good idea for summer time, and healthy dish, as far I see.
Thanks
Best regards
Alexandra
Romania

2. by Lucy on Tue 19 Jan 2010 @ 21:24

this is tasty tasty!
made it tonight for myself so not sure if i got all the proportions right trying to make a recipe for 4 into a recipe for 1 but it still tasted delicious, also used pre-cooked rice instead of cous cous

wont be having that problem again though as i am going to inflict it on all my family!

3. by Laurie on Thu 02 Jul 2009 @ 23:26

LOVE EVERYTHING YOU MAKE.....YOU COOK very much like a european. I was raised in canada with european heritage and was taught to cook without recipes and can pretty much cook anything. I always love going to the ethnic stores and picking up things i have never had and experimenting with them. I love to puruse recipes to give me inspiration but cannot say i have ever used a recipe step by step. I have 4 foster kids and i teach them all how to cook with and without recipes. We use very very little or no processed food as i was not raised to eat that way(eating processed crap). My kids are pretty good at making stuff without recipes, and i encourage it greatly as I would teach them to brush their teeth and wash their hands without direction, so should they cook without having to rely on a recipe always. Its so sad that so many families dont cook and i love what you are trying to do in your backyard.....teaching people that fast food can be real food, not processed crap!!! love yaXXXX

4. by Rich on Mon 01 Jun 2009 @ 19:29

The converter to imperial is very helpful, but it only converts into pounds. Wouldn't the couscous be articulated in cups? If so, can you help with the equivalent in cups (or ounces) of 400 grams?

5. by Ian on Wed 20 May 2009 @ 18:39

I and my 4 year old daughter have only just finished eating this tasty meal, thank you. As my taste buds are not as refined as they once were, I knocked up a lemon, whole grain mustard and coriander drizzle in the left over oil... fantastic.

6. by sarah on Mon 18 May 2009 @ 20:16

hello jaime Oliver,my name is sarah and i'm12 years old i love your cooking i do competions and i'm allways picking out your delicous cooking that you make they are simple and great,however i'm actally making this in my competions which i am having this june which will be great love u so much and you cooking is splended.
p.s my cooking had improved big....and i love watching your SHOWS they are so AWESOME.

Sarahxxxxx

7. by amparo on Thu 26 Mar 2009 @ 19:23

hola, yo quisiera que por favor la página se pudiera ver en español, soy fan de jamie y la traducción no es muy buena, algunas veces se leen verdaderas barbaridades, en fin espero que se pueda hacer., en España hay muchos fans que le seguimos en el canal cocina.Gracias

8. by Anna on Fri 06 Feb 2009 @ 08:42

I tried one of your cous cous recipes years ago, loved it and have adapted it slightly so I was very interested to see this one. I love the simplicity of it, it was so easy and tasted great. I made it for my family and even my 2 teenage brothers loved it! Thanks

9. by lewis on Sun 11 Jan 2009 @ 14:48

couscous what type? plain??
help!

10. by dareen on Sat 20 Dec 2008 @ 15:03

hey, i'm a big fan, m a housewife n since i started watchin ur show on TV my cookin skills improved big time, i finally have your book, its here in the united arab emirates, you have alot of fans here :) keep up the good work.

11. by kylie on Thu 16 Oct 2008 @ 21:14

I really enjoy all of jamie's recipes. it sound like monika has no taste buds in her system and should give young oliver a break at least he is in there giving it a go...

12. by Scott Anderson (Kiwi in Canada) on Wed 24 Sep 2008 @ 15:58

Another great dish Jamie, nice work. Would love to see you on the telly teaching the 10 year old above....

13. by vicky cromwell on Tue 27 May 2008 @ 16:52

Jamie oliver, so inspirational! Love your recipies! x

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