Ocean trout with spring onion and mint couscous

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Ocean trout with spring onion and mint couscous
  • 0:15 Prep
  • 0:20 Cook
  • 4 Servings
  • Easy

Use low-fat yoghurt and chopped preserved lemon to make an instant relish for Jill Dupleix’s beautiful ocean trout, which is rich in essential fatty acids.

Featured in
Jill Dupleix recipes, Main recipes

Ingredients

  • 1 cup (200g) couscous
  • 1/4 cup (60ml) olive oil
  • 1 preserved lemon quarter (see note), rind finely chopped
  • 150g low-fat natural yoghurt
  • 600g ocean trout fillets
  • 2 tablespoons lemon juice
  • 2 tablespoons fresh mint, chopped
  • 2 tablespoons parsley, chopped, plus extra to serve
  • 2 tablespoons dill, chopped
  • 2 tablespoons chives, chopped
  • 2 spring onions, thinly sliced
  • 2 tablespoons pistachio kernels, roughly chopped

Method

  • Step 1
    Mix couscous with 350ml boiling water and 2 teaspoons olive oil, then season. Cover and stand for 15 minutes. Mix the preserved lemon with the yoghurt and set aside.
  • Step 2
    Heat another 2 teaspoons olive oil in a large non-stick frypan over medium-high heat. Season fish and cook, skin-side down, for 5 minutes. Turn and cook for 30 seconds, then remove from pan. Cool slightly. Remove and discard skin, then flake flesh.
  • Step 3
    Whisk lemon and remaining 2 tablespoons oil together. Fluff couscous, then mix in herbs and spring onion. Divide among bowls and top with fish, dressing, pistachios, yoghurt and extra parsley.

  • High protein
  • Low carb
  • Low kilojoule
  • Low sodium
  • Lower gi

Nutrition

  • 1907 kj

    Energy

  • 28.4g

    Fat Total

  • 5.4g

    Saturated Fat

  • 3.4g

    Fibre

  • 47.3g

    Protein

  • 117mg

    Cholesterol

  • 128mg

    Sodium

  • 40.3g

    Carbs (total)

All nutrition values are per serve

Notes

Preserved lemon is from delis and gourmet shops. Scrape out the flesh and white pith, then use the rind.

  • Author: Jill Dupleix
  • Image credit: Jeremy Simons
  • Publication: delicious.

Source: taste.com.au

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