Indulge in the delicious flavors of the Mediterranean with our tempting fish and couscous recipe. Whether you prefer cooking in the oven or enjoy the smoky taste of grilled fish, our method of wrapping it in foil ensures every bite is beautifully juicy and full of flavor.
Perfectly flaky fish is paired with fluffy couscous, creating a harmonious mix of textures. The vibrant Mediterranean spices and herbs used in this recipe give the fish and couscous an exquisite aroma and taste that will transport you to sunny beaches.
Quick and easy to make, this recipe is a fantastic option for a healthy and filling meal. Treat yourself and your loved ones to this Mediterranean treat and bring the taste of the coast straight to your plate.
- 2 x 125 g sustainable white fish fillets (we used pollock)
- 2 lemons, peel and juice one, cut the other into wedges
- 1 red chili pepper, half sliced, half finely chopped
- small bunch of basil, chopped
- 200g cherry tomatoes
- 100g couscous
- 2 tbsp balsamic vinegar
- ½ cucumber, diced
- 2 tablespoons pitted black olives, halved
- Preheat the oven to 200°C/180°C fan/gas 6.
- Take a small sheet of foil, about A4 size, and place a fish fillet on it.
- Season the fish.
- Drizzle with half the lemon juice and the lemon zest.
- Spread half of the sliced chili peppers and half of the basil over the fish.
- Halve four tomatoes and place them around the fish.
- Place another sheet of foil on top and fold the edges together to seal.
- Repeat the process with the other piece of fish and place it on a baking sheet.
- Cook for 15-18 minutes until pouch is puffed or grill.
- While the fish is cooking, pour 100 ml of boiling water over the couscous.
- Cover the couscous and let it soak for 5 minutes.
- Chop the remaining tomatoes and mix with couscous, balsamic vinegar, cucumber, remaining basil, lemon juice and zest and olives.
- Season the couscous mixture.
- Serve the couscous with the fish.
- Add lemon wedges as a garnish to squeeze over the dish.
Equipment and tools
- cutting board
- baking pan
- mixing bowl
- measuring spoon
This recipe contains fish, gluten and olives. If you have allergies or dietary restrictions, please check the ingredients and make substitutions or omissions if necessary.
Storage and leftovers
If you have leftovers, store them in an airtight container in the refrigerator for up to 2 days. To reheat, gently heat fish and couscous in the microwave or on the stove until heated through.
Health Benefits of Mediterranean Fish and Couscous
Mediterranean fish and couscous are not only a delicious and aromatic dish, but also a healthy choice for your meals. Packed with nutritious ingredients, this recipe offers multiple health benefits that contribute to a balanced diet. Let’s explore the benefits of some key ingredients:
1. Sustainable white fish fillets
Using sustainable white fish fillets like pollock provides a good source of lean protein. Protein is essential for building and repairing tissue, supporting immune function, and promoting satiety. It also contains essential amino acids that are required for various body functions.
Lemons are a rich source of vitamin C, a powerful antioxidant that boosts the immune system and helps protect cells from damage. They also contain flavonoids and compounds such as limonoids, which have anti-inflammatory and anti-cancer properties. Additionally, lemon juice is known to aid digestion and promote hydration.
3. Red chili
Red chilies give the dish a spicy note and are full of capsaicin. Capsaicin is known for its metabolism-stimulating properties and can help with weight control. It also has anti-inflammatory effects, reduces pain and may have cardiovascular benefits.
Basil not only adds a delicious flavor to the dish, but also offers a number of health benefits. It contains essential oils such as eugenol, which has antioxidant properties and can reduce inflammation. Basil also contains vitamin K, iron, calcium and vitamin A, contributing to overall health.
5. Cherry tomatoes
Cherry tomatoes are an excellent source of vitamins, minerals and antioxidants. They are rich in vitamin C, vitamin A and potassium. The lycopene content in tomatoes, especially cooked, may have a protective effect against certain types of cancer and heart disease.
Couscous is a versatile grain that is a good source of complex carbohydrates and fiber. It provides sustained energy release, supports digestion and helps maintain healthy blood sugar levels. In addition, couscous is low in fat and contains important minerals such as selenium and magnesium.
7. Balsamic vinegar
Balsamic vinegar not only adds a tangy flavor but also offers potential health benefits. It contains antioxidants that fight cell damage caused by free radicals. Some studies suggest that consuming balsamic vinegar may help lower cholesterol and improve heart health.
Cucumber is a hydrating vegetable that adds a refreshing tang to the dish. It is low in calories and has a high water content, making it a good choice for weight management. Cucumbers also contain antioxidants, vitamins and minerals that contribute to overall hydration and support healthy skin.
9. Black olives
Black olives provide a special taste and offer various health benefits. They’re a good source of monounsaturated fats, which are heart-healthy fats that help reduce inflammation and support brain health. Olives also contain antioxidants and important minerals such as iron and calcium.
By incorporating these ingredients into your diet through the Mediterranean Fish and Couscous Recipe, you can enjoy a balanced meal that promotes overall health and well-being.