Salmon & couscous

Salmon and Cous Cous

Serves 1

  • 75 g couscous

  • 120 g salmon fillet, skin on, scaled and pinboned

  • extra virgin olive oil

  • sea salt

  • freshly ground black pepper

  • 1 small courgette, sliced into batons

  • 1 small handful asparagus tips

  • 1 red chilli deseeded and finely chopped

  • 2 ripe tomatoes, roughly chopped

  • juice of ½ lemon

  • 1 small handful fresh coriander, roughly chopped

  • 1 tablespoon fat-free natural yoghurt

Put your couscous in a bowl, then pour over just enough boiling water to cover it. Set aside for 3 minutes to allow the couscous to soak up the water. Slice the salmon widthways into finger-size strips, drizzle with olive oil, and season with pepper and a small pinch of salt. Heat a small non-stick frying pan and add the salmon strips on their side. Scatter over the courgette, asparagus tips and chilli and cook for 2 minutes, turning the salmon over halfway.



Mix the tomatoes, lemon juice, 4 tablespoons of olive oil and the coriander into the couscous and season to taste. Remove the salmon strips to a plate and add the couscous to the veggies left in the pan. Mix together and then put the salmon strips back into the pan on top of the couscous, place a lid on and put back on a high heat for a minute. To serve, slide everything on to your plate and spoon over some yoghurt. Quick and tasty!

Nutritional Information

Salmon & couscous

With chilli, courgette and asparagus

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This super-fresh salmon and couscous salad is a tasty, wholesome and quick dinner
Serves 1
20m
Super easy
Method



Put your couscous in a bowl, then pour over just enough boiling water to cover it. Set aside for 3 minutes to allow the couscous to soak up the water. Slice the salmon widthways into finger-size strips, drizzle with olive oil, and season with pepper and a small pinch of salt. Heat a small non-stick frying pan and add the salmon strips on their side. Scatter over the courgette, asparagus tips and chilli and cook for 2 minutes, turning the salmon over halfway.

Mix the tomatoes, lemon juice, 4 tablespoons of olive oil and the coriander into the couscous and season to taste. Remove the salmon strips to a plate and add the couscous to the veggies left in the pan. Mix together and then put the salmon strips back into the pan on top of the couscous, place a lid on and put back on a high heat for a minute. To serve, slide everything on to your plate and spoon over some yoghurt. Quick and tasty!

Nutritional Information Amount per serving:
  • Calories 605 30%
  • Carbs 46.6g 20%
  • Sugar 11.2g 12%
  • Fat 29.9g 43%
  • Saturates 4.7g 24%
  • Protein 35.0g 78%
Of an adult woman's guideline daily amount

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BUYING SUSTAINABLY SOURCED FISH

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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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