• 1 tbsp rapeseed oil
  • 4 x 185g fillets of fresh coley
  • 2 x 110g packs of harissa style savoury couscous
  • Zest and juice of 1 lemon
  • 14 g fresh flatleaf parsley, washed and roughly chopped, plus extra to garnish
  • 1 bunch spring onions, washed, trimmed and sliced
  • 320 g broccoli florets, trimmed


  1. 1

    Heat the oil in a frying pan. Cook the fish, skin side down, for 3 minutes. Turn, then cook for a further 3 minutes until cooked through. Season with freshly ground black pepper.

  2. 2

    Meanwhile, put the couscous in a large bowl and pour over 200ml boiling water. Cover the bowl with clingfilm and let sit for 5 minutes. Fluff the grains up with a fork, then stir through the lemon zest and juice, the parsley and most of the spring onions. Pierce the packs of broccoli and cook in the microwave on high for 2-3 minutes.

  3. 3

    To serve, divide the couscous among plates and top with the fish fillets. Garnish with the extra parsley and remaining spring onions and serve with the broccoli.


    Cook's tip: plaice or pollock would also work well in this dish.

Nutritional Details

Each serving provides
  • Energy 1168kj 279kcal 14%
  • Fat 5.9g 8%
  • Saturates 0.6g 3%
  • Sugars 3.2g 4%
  • Salt 0.6g 10%

% of the Reference Intakes

Typical values per 100g: Energy 327kj/78kcal

Each serving provides

15.6g carbohydrate 2.2g fibre 39.8g protein

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