Quick Greek-Inspired Basa and Paprika Pearl Couscous
with Olives and Pepper
Calories
:
571 kcalProtein
:
35g proteinTotal
:
15 minutesDifficulty
:
Easy Calorie Smart
Allergens:
- Cereals containing gluten
- Wheat
- Fish
- Mustard
- Soya
- May contain traces of allergens
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
serving amount
150 grams
Pearl Couscous
(Contains: Cereals containing gluten, Wheat May contain traces of: Mustard, Soya)
2 unit(s)
Basa Fillets
(Contains: Fish)
1 sachet(s)
Dried Oregano
1 unit(s)
Bell Pepper
1 unit(s)
Lemon
30 grams
Olives
1 sachet(s)
Smoked Paprika
1 carton(s)
Tomato Passata
10 grams
Vegetable Stock Paste
40 grams
Baby Spinach
Not included in your delivery
50 milliliter(s)
Water for the Sauce
1 tsp
Sugar
20 grams
Butter
Nutritional information
Energy (kJ)2391 kJ
Energy (kcal)571 kcal
Fat15.7 g
of which saturates6.8 g
Carbohydrate70.5 g
of which sugars15.4 g
Dietary Fibre9.2 g
Protein35 g
Salt2.3 g
Trans Fat0.1 g
Potassium231.7 mg
Calcium7.8 mg
Iron0.3 mg
Always refer to the product label for the most accurate ingredient and allergen information.
Utensils
•Baking Tray
•Sieve
•Medium Saucepan
•Kettle
•Large Frying Pan
Instructions
1
- Preheat your oven to 220°C/200°C fan/gas mark 7. Boil a half-full kettle.
- Pour the boiled water into a medium saucepan on medium-high heat. with 0.5 tsp salt. Add the pearl couscous, reduce the heat to medium and simmer until tender with a slight bite, 14-15 mins. Once cooked, drain in a sieve, pop back in the pan with a drizzle of oil and stir through to stop it sticking together.
- Pat the basa dry with kitchen paper. Season with salt and pepper. Sprinkle over half the dried oregano. Lay the fish on a lined baking tray.
2
- When the oven is hot, bake the fish on the middle shelf until cooked, 10-12 mins. IMPORTANT: Wash your hands and equipment after handling raw fish. The fish is cooked when opaque in the middle.
- Meanwhile, halve the bell pepper and discard the core and seeds. Slice into thin strips. Halve the lemon. Roughly chop the olives.
- Heat a drizzle of oil in a large frying pan on medium-high heat. Add the pepper to the pan and stir-fry until softened, 4-5 mins.
- Add the smoked paprika and remaining oregano to the pepper and fry for 1 min.
3
- Add the passata, vegetable stock paste, olives, water for the sauce and sugar (see pantry for both) to the pepper. Season with salt and pepper.
- Bring the sauce to the boil, then simmer until slightly thickened, 2-3 mins.
- Add the spinach in handfuls, making sure it's piping hot, 1-2 mins.
- Once the pearl couscous is cooked, stir it into the sauce in the frying pan. Add the butter (see pantry) and a generous squeeze of lemon juice.
- Once the basa is cooked. Drizzle over the honey (see pantry). Squeeze over a little lemon juice.
4
- DIvide the pearl couscous and sauce between bowls.
- Top with the basa fillets.
- Serve with wedges of the remaining lemon on the side.
- Enjoy!
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