IMG_0387 Click image to enlarge
Course: Main
Dish: Fish
Serves: 4
Nutritional information per serving:
Nutritional value per serving
Nutrient Per serving
Energy 2455kJ
583kcal
Fat 15.2g
   of which saturates 6.7g
Carbohydrate 75.9g
  of which sugars 7.0g
Fibre 8.4g
Protein 31.4g
Salt 1.8g
  5-A-DAY PORTION     One serving of this recipe counts as 1 of your 5-A-DAY target of fruit and vegetable portions.

 


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Crushed Salmon Couscous

This month’s guest recipe comes from Betty Kabir Oerlemans, a lifestyle blogger and dentist who uses canned food for ease after busy days at work.

This recipe for crushed salmon cous cous is easy to make and can be eaten as a light dinner, a packed lunch for work or as a side dish. Canned salmon is a great source of omega 3 fatty acids, which play a role in the prevention of heart disease.

Visit Betty’s website here. You can also follow Betty on twitter and instagram. 

Ingredients:
  • 2 x spring onions
  • 12 x quail eggs (or eggs of another variety)
  • 1 can wild salmon
  • 1 x red onion
  • 2 x bell pepper
  • 350g couscous
  • 3 cloves of garlic
  • 1 can of butter beans
  • Coconut or olive oil
  • Mild madras curry spice
  • 2 x stock cubes (vegetable or fish)
  • Rainbow peppercorns
Method:
  1. Boil and peel the quail eggs. Set aside for later.
  2. Preheat wok or large deep pan with two tablespoons of oil
  3. Dice garlic, red onion, bell peppers and add to oil. Fry for 5 minutes.
  4. Drain and crush canned salmon fillet and add to pan.
  5. Fry for 2 minutes, then drain and add butter beans.
  6. Add a pinch of mild curry spice and 1 tablespoon of freshly ground rainbow peppercorns.
  7. Stir and add to crushed stock cubes.
  8. Cover and leave to simmer for 5 minutes.
  9. Put 350g couscous into a bowl (the bowl should be large enough to hold double the amount of couscous because it expands)
  10. Add boiling water until couscous grain is covered by an inch of water. Then cover and let it sit for 3-5 minutes, depending on how soft or hard you prefer it. I usually let it soak for 5 minutes.
  11. Add couscous to the pan and stir on high heat for 1 minute.
  12. Serve garnished with halved quail eggs and finely chopped spring onions.
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