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| Baked Wild Salmon on Orange and Coriander Couscous |
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Recipe and image courtesy of Alaska Seafood Marketing Institute.
Great texture, exotic flavours and homey feel all come together in this ‘good
for you’ recipe for a family feast
Serves 4
4
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(200 g each) Wild Alaska Salmon Fillets |
| 1 1/2 cups |
couscous |
| 2 tsp. |
vegetable bouillon powder or 1 vegetable stock cube |
| 2 Tbsp. |
butter |
| 1 |
large onion, finely chopped |
| 2 Tbsp. |
pine nuts |
| 2 Tbsp. |
flaked almonds |
| 2 Tbsp. |
sultanas or raisins |
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finely grated zest and juice of 1 medium orange |
| 2 tsp. |
Tamil (Indian) spice blend |
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salt and freshly ground black pepper |
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parsley, mint or coriander, to garnish |
- Preheat the oven to 190°C (375°F).
- Put the couscous into a large heatproof bowl. Mix the bouillon powder or
stock cube with a pint of boiling water and pour over the couscous. Leave
to soak for 5 minutes.
- Put the couscous into a large heatproof bowl. Mix the bouillon powder or
stock cube with a pint of boiling water and pour over the couscous. Leave
to soak for 5 minutes.
- Fluff up the couscous with a fork, add the onion mixture, orange zest, orange
juice and Tamil spice blend. Stir together thoroughly and season with a little
salt and black pepper. Tip into a roasting pan and level the surface.
- Arrange the salmon fillets on top of the couscous and cover loosely with
a large piece of foil. Bake for 10 - 12 minutes. Check that the fish is cooked
and serve at once, garnished with flat leaf parsley, mint or coriander.
| Nutritional Values |
Per serving:
Calories 726
Fat 19.2 g*
Carbs 81 g
Protein 55 g
Fibre 8 g
Sat fat 5.3 g
Cholesterol 117 mg
Sodium 336 mg*
Sugar 9 g
Calcium 94 mg
* For lower fat & sodium version use vegetable oil instead of butter
and reduce the quantity of pine nuts.
Source: www.calorieking.com |
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