Vegetable Cous Cous with Seared Cod
Serves 4
Ingredients
1 small red onion, finely chopped
1 x 200g can tomatoes
50g / 2oz soft brown sugar
2 tsp dark soy sauce grated rind and juice of 1 lime
½ tbsp ground allspice
4 thick cod fillets with skin
200g cous cous
1 x 300g can broad beans, drained
1 x 300g can green beans, drained
Handful coriander leaves
Noodles or rice, to serve
Method
1. Heat 2 tsp olive oil and cook the onion until soft but not coloured. Add the tomatoes and 1 tsp sugar and simmer gently for 10 minutes. Leave to cool.
2. To make the sauce for the cod; mix together the soy sauce, lime rind and juice, allspice and remaining sugar in a small bowl.
3. Place the cod skin side down on a foil lined grill pan and grill for 1 minute. Turn skin side up and grill for 1 minute. Spoon the soy sauce over the cod and return under the grill for 2-3 minutes until the skin is crisp and golden.
4. Place the cous cous in a large bowl with 300ml / 1 / 2 pint boiling water and 1 tbsp olive oil. Season and stir once, cover and leave to stand for 10 minutes. Fluff up the cous cous and stir in the cooled tomatoes, broad beans and petit pois.
5. Season with plenty of sea salt and black pepper and sprinkle with the pine nuts.
How to serve: Serve the cod on a bed of the cous cous.
Nutritional Value per Serving
Calories: 444
Carbohydrates: 51g
Protein: 39g
Fat: 10g
Saturated Fat: 1g
Fibre: 5g
Recipe from Canned Food UK
Tagged in Recipes