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Baked Fish with a Parsley Crust and Couscous Salad

40 minshere
Cooking method: Bake

Baked Fish with a Parsley Crust and Couscous Salad

40 mins
Cooking method: Bake
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Recipe

Ingredients

Salad

  •  1 cup couscous
  •  ¾ cup boiling water
  •  ¾ cup unsweetened, low-fat yoghurt
  •  2 tbsp white vinegar
  •  2 cups stale wholegrain bread, diced
  •  2 tbsp canola oil
  •  ½ cup red onion, finely diced
  •  120g baby spinach

 Fish

  •  1 ⅓ cup stale wholegrain bread, diced
  •  ⅓ cup parsley, roughly chopped
  •  1 tsp lemon zest
  •  2 tsp lemon juice
  •  2 tsp canola oil
  •  600g fish fillets

Seafood used

Cooking method

Salad

  1. Place couscous in a bowl and pour over boiling water, cover and set aside.
  2. Mix together the yoghurt and vinegar and refrigerate.
  3. Mix the diced bread with canola oil and either toast on a tray in the oven or in a dry frying pan over medium heat until golden brown.
  4. When couscous has absorbed all of the water and cooled down, break it up with a fork.
  5. When ready to serve, mix together the cooked couscous, yoghurt dressing, diced onion, baby spinach and toasted bread croutons.

Fish

  1. Heat oven to 200°C.
  2. Place diced bread, parsley, lemon zest, lemon juice and canola oil in a food processor and blend to coarse crumbs.
  3. Place fish fillets on a baking tray.
  4. Spread parsley and bread crumbs on top of fish, coating both sides, and lightly press them down.
  5. Bake in oven for approximately 10-15 minutes (depending on the thickness of the fillets) until the fish is just cooked through. This recipe serves 4 people.

This recipe has been developed by the Heart Foundation. The Heart Foundation provides support for the hospitality industry with resources, tools and information to help chefs produce exceptional, healthy food. For more information and recipes visit their website.