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Spice-rubbed haddock fillets on orange & parsley couscous

Superhealthy and low in salt

  • Prep: 25 mins
  • Serves 4
  • Easy
  • Serves 4
  • Easy
  • Calories 567
  • Carbohydrates 66
  • Saturated Fat 5
  • Sugar 0
  • Protein 42
  • Fat 16
  • Fibre 1.5
  • Salt 0.34

Nutrition per serving

  • Calories 567
  • Carbohydrates 66
  • Saturated Fat 5
  • Sugar 0
  • Protein 42
  • Fat 16
  • Fibre 1.5
  • Salt 0.34

Ingredients

  • 4x175-200g/6-7oz haddock fillets
  • 2 tbsp Ras-El-Hanout spice blend
  • 400g couscous
  • 25g unsalted butter
  • 1 large onion, finely chopped
  • 50g pine nuts
  • 50g sultanas
  • 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, 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.

  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.

  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.

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