Pan-seared fish with couscous tabbouleh salad
Summary
Fancy a delightful, nutritious meal tonight? Dive into the world of Pan-seared fish with couscous tabbouleh salad. This dish will tantalize your taste buds while fueling your body with healthy goodness. Lightly seared fish complemented with a vibrant, fresh tabbouleh – it’s the perfect blend of flavors and textures! Let’s dive straight in!
Ingredients
- White fish fillets (like cod or tilapia): 2 fillets (approx. 6oz each [170g each])
- Olive oil: 2 tablespoons (30ml)
- Couscous: 1 cup (235ml)
- Water: 1 1/4 cups (295ml)
- Fresh parsley: 1 cup, finely chopped (about 40g)
- Fresh mint: 1/4 cup, finely chopped (10g)
- Cherry tomatoes: 1 cup, halved (about 150g)
- English cucumber: 1/2, diced
- Fresh lemon juice: 3 tablespoons (45ml)
- Salt & pepper: to taste
time
Preparation & Cooking Time: 30 minutes
Serves: 2
Nutritional Facts Per Serving:
- Calories: 450
- Protein: 32g
- Carbohydrates: 52g
- Dietary Fiber: 3g
- Sugars: 2g
- Fat: 12g
- Saturated Fat: 2g
- Sodium: 350mg
How to Prepare Pan-seared fish with couscous tabbouleh salad
- Start by prepping your couscous. In a medium saucepan, bring the water to a boil. Add a pinch of salt. Pour in the couscous, stir once, and then remove from heat. Let it sit for 5 minutes or until the water is fully absorbed. Fluff with a fork and let it cool.
- While the couscous is cooling, let’s get that pan-seared fish ready! Heat 1 tablespoon of olive oil in a non-stick skillet over medium-high heat.
- Season your fish fillets with salt and pepper on both sides. Once the oil is shimmering, place the fillets in the pan. Cook for about 3-4 minutes per side or until the fish is golden and cooked through.
- Time to assemble the tabbouleh. In a large mixing bowl, combine the cooled couscous, chopped parsley, mint, halved cherry tomatoes, and diced cucumber. Pour over the remaining tablespoon of olive oil and the fresh lemon juice. Toss until everything is well combined. Season with salt and pepper to taste.
- Serve the pan-seared fish on plates, and accompany each fillet with a generous serving of couscous tabbouleh salad.
Tips for the best Pan-seared fish with couscous tabbouleh salad
- For an extra punch of flavor, you can marinate the fish in lemon zest and a hint of garlic before searing.
- If you’re not a fan of mint, fresh basil makes a great substitute in the tabbouleh.
- Ensure your skillet is hot before adding the fish to get that perfect sear.
- Use a fork to fluff the couscous post-cooking; it keeps the grains separate and airy.
Serving and eatng Pan-seared fish with couscous tabbouleh salad
- Drizzle a touch of extra virgin olive oil over the dish for a richer taste.
- A side of lemon wedges not only adds a splash of color but allows for that extra zing if desired.
- This dish pairs wonderfully with a chilled glass of sparkling water infused with lemon and mint for a refreshing touch.
- While pan-seared fish with couscous tabbouleh salad is a meal in itself, it can also be served alongside a fresh green salad or roasted veggies for a fuller meal.
Dive in and relish the explosion of flavors in your mouth. This is not just a dish; it’s an experience. Enjoy every bite of the Pan-seared fish with couscous tabbouleh salad, and here’s to healthy, tasty meals that make your heart and belly happy!
PAN-SEARED FISH WITH COUSCOUS TABBOULEH SALAD
Fancy a delightful, nutritious meal tonight? Dive into the world of Pan-seared fish with couscous tabbouleh salad. This dish will tantalize your taste buds while fueling your body with healthy goodness. Lightly seared fish complemented with a vibrant, fresh tabbouleh – it’s the perfect blend of flavors and textures! Let’s dive straight in!
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Nutritions
Nutrition Facts
PAN-SEARED FISH WITH COUSCOUS TABBOULEH SALAD
Amount per Serving
Calories
450
% Daily Value*
Fat
12
g
18
%
Saturated Fat
2
g
13
%
Sodium
350
mg
15
%
Carbohydrates
52
g
17
%
Fiber
3
g
13
%
Sugar
2
g
2
%
Protein
32
g
64
%
* Percent Daily Values are based on a 2000 calorie diet.
Ingredients
- White fish fillets like cod or tilapia: 2 fillets (approx. 6oz each [170g each])
- Olive oil: 2 tablespoons 30ml
- Couscous: 1 cup 235ml
- Water: 1 1/4 cups 295ml
- Fresh parsley: 1 cup finely chopped (about 40g)
- Fresh mint: 1/4 cup finely chopped (10g)
- Cherry tomatoes: 1 cup halved (about 150g)
- English cucumber: 1/2 diced
- Fresh lemon juice: 3 tablespoons 45ml
- Salt & pepper: to taste
Instructions
- Start by prepping your couscous. In a medium saucepan, bring the water to a boil. Add a pinch of salt. Pour in the couscous, stir once, and then remove from heat. Let it sit for 5 minutes or until the water is fully absorbed. Fluff with a fork and let it cool.
- While the couscous is cooling, let’s get that pan-seared fish ready! Heat 1 tablespoon of olive oil in a non-stick skillet over medium-high heat.
- Season your fish fillets with salt and pepper on both sides. Once the oil is shimmering, place the fillets in the pan. Cook for about 3-4 minutes per side or until the fish is golden and cooked through.
- Time to assemble the tabbouleh. In a large mixing bowl, combine the cooled couscous, chopped parsley, mint, halved cherry tomatoes, and diced cucumber. Pour over the remaining tablespoon of olive oil and the fresh lemon juice. Toss until everything is well combined. Season with salt and pepper to taste.
- Serve the pan-seared fish on plates, and accompany each fillet with a generous serving of couscous tabbouleh salad.
Notes
TIPS For an extra punch of flavor, you can marinate the fish in lemon zest and a hint of garlic before searing. If you’re not a fan of mint, fresh basil makes a great substitute in the tabbouleh. Ensure your skillet is hot before adding the fish to get that perfect sear. Use a fork to fluff the couscous post-cooking; it keeps the grains separate and airy. SERVING SUGGESTIONS
Drizzle a touch of extra virgin olive oil over the dish for a richer taste. A side of lemon wedges not only adds a splash of color but allows for that extra zing if desired. This dish pairs wonderfully with a chilled glass of sparkling water infused with lemon and mint for a refreshing touch. While pan-seared fish with couscous tabbouleh salad is a meal in itself, it can also be served alongside a fresh green salad or roasted veggies for a fuller meal.
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