Directions:
- Spray fish with oil.
- Heat a large frying pan over moderate heat and cook fish for 2 to 3 minutes each side or until cooked.
- Meanwhile place couscous in a medium heatproof bowl and stir in hot stock and cover with plastic food wrap and set aside for 5 minutes or until al the liquid is absorbed and then using a fork, fluff and separatge grains.
- Combine butter, zest and half the juice in a small bowl.
- Combine parsley, tomato, onion, capers and remaining juice in a medium bowl.
- Spoon couscous onto serving plates and top with fish, with lemon butter and serve with parsley salad.
- Parsley Salad - combine parsley, tomatoes and onion.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 384.36 Kcal (1609 kJ) | ||
| Calories from fat | 89.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.92g | 15% | |
|---|---|---|---|
| Cholesterol | 24.61mg | 8% | |
| Sodium | 209.6mg | 9% | |
| Potassium | 367.31mg | 8% | |
| Total Carbs | 61.5g | 20% | |
| Sugars | 5.45g | 22% | |
| Dietary Fiber | 4.33g | 17% | |
| Protein | 12.3g | 25% | |
| Vitamin C | 34.2mg | 57% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 2.1mg | 11% | |
| Calcium | 57.8mg | 6% | |
| Amount Per 100 g | |||
| Calories | 137.57 Kcal (576 kJ) | ||
| Calories from fat | 31.94 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.55g | 15% | |
|---|---|---|---|
| Cholesterol | 8.81mg | 8% | |
| Sodium | 75.02mg | 9% | |
| Potassium | 131.47mg | 8% | |
| Total Carbs | 22.01g | 20% | |
| Sugars | 1.95g | 22% | |
| Dietary Fiber | 1.55g | 17% | |
| Protein | 4.4g | 25% | |
| Vitamin C | 12.2mg | 57% | |
| Iron | 0.7mg | 11% | |
| Calcium | 20.7mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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