| CATEGORY |
CUISINE |
TAG |
YIELD |
| Grains |
|
Emp, Ready stead |
1 |
Servings |
INGREDIENTS
| 1 |
|
Mackerel, cleaned |
| 1 |
t |
Dijon mustard |
|
|
Self-raising flour for |
|
|
dredging |
| 150 |
g |
Couscous |
| 1 |
|
Handful chopped herbs, eg |
|
|
parsley |
|
|
coriander chervil |
|
|
Juice 1 lime |
| 1 |
|
Orange, peeled and |
|
|
segmented |
| 1 |
|
Chilli, deseeded and |
|
|
chopped |
|
|
Olive oil |
|
|
Salt and pepper |
INSTRUCTIONS
Preheat the oven to 200c/400f. 1 Score the fish on the diagonal.
Spread with mustard and coat in flour. Heat 1 tbsp olive oil in a
roasting tin on the hob, add the fish and season with salt. Turn the
fish and put in the oven for 10-15 minutes until cooked. 2 Cover the
couscous with boiling water, draining any excess. When absorbed, stir
in the herbs, chilli, lime juice and orange. Season, drizzle over
olive oil and add the fish on top. Converted by MC_Buster. Per
serving: 719 Calories (kcal); 3g Total Fat; (3% calories from fat);
38g Protein; 132g Carbohydrate; 45mg Cholesterol; 212mg Sodium Food
Exchanges: 7 1/2 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 1 Fruit;
0 Fat; 0 Other Carbohydrates Converted by MM_Buster v2.0n.
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