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Pan Seared Fish (Pacific Halibut or Cod) with Herbed Vegetable Ribbons and Couscous Recipe

Pan Seared Fish (Pacific Halibut or Cod) with Herbed Vegetable Ribbons and Couscous Recipe

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Pan Seared Fish (Pacific Halibut or Cod) with Herbed Vegetable Ribbons and Couscous

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Ingredients:

Serving

2 cups water
1 cup couscous
1/2 cup sliced almonds, toasted
1/2 cup sliced dried apricots
2 tsp orange juice
1 tsp orange zest
1/2 tsp ground ginger
1/2 tsp ground cumin
1 cinnamon stick
3 tsp salt
1/4 cup chopped parsley
3 tbsp extra-virgin olive oil
1 tbsp butter
1 red onion, sliced thinly
2 zucchini , julienned
2 yellow squash , julienned
2 red peppers , julienned
2 yellow peppers , julienned
1/4 cup chopped mixed herbs, (chives , thyme , parsley , oregano)
1 tsp white pepper
4 to 6 (6-oz) pacific halibut fillets or cod

Directions:

In a 2 quart saucepan, bring the water to a boil. Combine the couscous, with the almonds, apricots, orange juice, orange zest, ginger, cumin, cinnamon and 1 teaspoon of the salt. Pour the water over the couscous, cover the bowl with plastic wrap. Let stand for 10 minutes. Remove the plastic wrap and fluff the couscous with a fork. Add parsley, toss to combine, then taste and adjust seasoning if necessary. Cover and set aside to keep warm while you prepare the fish and vegetables.
In a 12-inch skillet, heat 2 tablespoons of the olive oil and the butter. When the pan is hot add the red onion, saute for 3 minutes until tender; add the rest of the vegetables. Cook over high heat, tossing frequently, until the vegetables are crisp-tender, 5 to 7 minutes. Add the herbs, 1 teaspoon of the salt and 1/2 teaspoon of pepper. Toss to combine then set aside to keep warm while you cook the fish.
Season the halibut fillets on both sides with the remaining salt and pepper. In a 12-inch skillet, heat the remaining olive oil over medium-high heat. When the pan is hot, add the halibut fillets and cook until golden brown and fish flakes easily, about 3 minutes on each side.
Serve the fillets over the couscous and spread the vegetables around the plate. Serve immediately.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	614.53 Kcal (2573 kJ)
Calories from fat	294.8 Kcal
		% Daily Value*
Total Fat	32.76g	50%
Cholesterol	27.18mg	9%
Sodium	1857.87mg	77%
Potassium	923.76mg	20%
Total Carbs	60.95g	20%
Sugars	13.41g	54%
Dietary Fiber	8.18g	33%
Protein	18.57g	37%
Vitamin C	258.2mg	430%
Iron	2.4mg	13%
Calcium	110.3mg	11%

Amount Per 100 g
Calories	131.88 Kcal (552 kJ)
Calories from fat	63.26 Kcal
		% Daily Value*
Total Fat	7.03g	50%
Cholesterol	5.83mg	9%
Sodium	398.7mg	77%
Potassium	198.24mg	20%
Total Carbs	13.08g	20%
Sugars	2.88g	54%
Dietary Fiber	1.76g	33%
Protein	3.98g	37%
Vitamin C	55.4mg	430%
Iron	0.5mg	13%
Calcium	23.7mg	11%

* 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.

Tastes

salty
savory
bitter
sweet

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