Directions:
- Preheat oven to 450 degrees.
- Caramelize the fennel. Set aside.
- Sauté the garlic, onion, bell pepper and basil together for 3-4 minutes or until softened.
- Cook couscous according to package instructions, adding the sautéed vegetables into the pot with the couscous and water.
- Mix couscous well when it is finished cooking. Set aside
- Spray 4 large pieces of aluminum foil with cooking spray or brush lightly with olive oil.
- Spread 1/4 of the couscous mixture on each of the foil pieces.
- Top couscous with fish and layer carmelized fennel, olives, artichoke hearts, Roma tomatoes and feta on top.
- Close foil pouch by drawing sides straight up, roll down tops and fold ends inches.
- Bake for 20-25 minutes for fish (30-35 minutes for chicken).
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 332.76 Kcal (1393 kJ) | ||
| Calories from fat | 155.35 Kcal | ||
| % Daily Value* | |||
| Total Fat | 17.26g | 27% | |
|---|---|---|---|
| Cholesterol | 34.88mg | 12% | |
| Sodium | 864.92mg | 36% | |
| Potassium | 348.21mg | 7% | |
| Total Carbs | 33.22g | 11% | |
| Sugars | 5.15g | 21% | |
| Dietary Fiber | 4.98g | 20% | |
| Protein | 11.38g | 23% | |
| Vitamin C | 31.3mg | 52% | |
| Vitamin A | 0.4mg | 12% | |
| Iron | 6.8mg | 38% | |
| Calcium | 223.3mg | 22% | |
| Amount Per 100 g | |||
| Calories | 115.71 Kcal (484 kJ) | ||
| Calories from fat | 54.02 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6g | 27% | |
|---|---|---|---|
| Cholesterol | 12.13mg | 12% | |
| Sodium | 300.76mg | 36% | |
| Potassium | 121.08mg | 7% | |
| Total Carbs | 11.55g | 11% | |
| Sugars | 1.79g | 21% | |
| Dietary Fiber | 1.73g | 20% | |
| Protein | 3.96g | 23% | |
| Vitamin C | 10.9mg | 52% | |
| Vitamin A | 0.1mg | 12% | |
| Iron | 2.4mg | 38% | |
| Calcium | 77.6mg | 22% | |
* 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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