Spice-rubbed haddock fillets on orange & parsley couscous
- Good Food team
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Serves 4
Easy
Prep: 25 mins
A star rating of 3.6 out of 5.3 ratingsRate
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Superhealthy and low in salt
Healthy
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Ingredients
Nutrition
Units:
MetricUS
-
4x175-200g/6-7oz haddock
fillets
-
2 tbsp Ras-El-Hanout spice
blend
-
400g couscous
-
25g unsalted butter
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1 large onion
finely chopped
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50g pine nuts
-
50g sultanas
-
finely grated zest and juice 1 large orange
-
small handful flatleaf parsley
chopped
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Nutrition: per serving
-
kcal567
-
fat16g
-
saturates5g
-
carbs66g
-
sugars0g
-
fibre1.5g
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protein42g
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salt0.34g
low
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Method
-
step 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.
-
step 2
Meanwhile, melt the butter in a frying pan and cook the onion gently for 5 minutes, until it’s soft and golden. Remove from the heat and stir in the pine nuts and sultanas.
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step 3
Fluff up the couscous with a fork, then add the onion mixture, 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.
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step 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.
Recipe from Good Food magazine, April 2004
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A star rating of 3.6 out of 5.3 ratings
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