CHAOSTOCOSMOS

Saturday, 14 November 2015

Spice-rubbed haddock fillets on orange & parsley couscous





Based on this recipe from BBC GoodFood, we omitted some of the more synful ingredients to make this dish more slimming.

Ingredients

  • 4x haddock fillets
  • 2 tbsp Ras-El-Hanout spice blend
  • 400g couscous
  • 1 large onion, finely chopped
  • finely grated zest and juice 1 large orange
  • small handful flatleaf parsley, chopped

Method

  1. Preheat the oven to fan 170C/ conventional 190C/ gas 5. Rub the haddock fillets with the spice blend and set aside. Put the couscous into a large heatproof bowl. Pour over 500ml/18fl oz of boiling water and leave to soak for 5 minutes.
  2. Meanwhile, in a frying pan, cook the onion gently for 5 minutes, until it’s soft and golden.
  3. Fluff up the couscous with a fork, then add the onion, orange zest and juice, and half the parsley. Stir together thoroughly and season with black pepper. Tip into a roasting tray and level the surface.
  4. Arrange the fish fillets on top of the couscous. Cover loosely with a large piece of foil. Bake for 15-20 minutes, by which time the fish should be cooked – it depends on the thickness of the fillets. To check, the flesh should look opaque and flake easily when prodded with a fork. Serve at once, sprinkled with the remaining parsley.
Serves 4.
Slimming World members: As a guide, the juice of one orange is currently 1 syn, so this would work out at a negligible .25 of a syn per portion. If you have syns to spare, why not add back a few sultanas? Always double-check the syn values I give, because these can change from time to time.
Pamela is a former accountant, recovering journalist and international cat herder, disabled and chronically sick with Myalgic Encephalomyelitis, Fibromyalgia and Cervical spondylosis, fluent in three languages; English, Spanish and Rubbish. Mostly writes in the latter. She likes Genealogy, Model Railways and Cats.

No comments:

Related Posts Plugin for WordPress, Blogger...
^ Top