Be informed - Subscribe to our newsletter 

©2016 by North Canterbury Seafood Market

Baked Fish with Parsley Crust and Couscous Salad

 

Ingredients

 

Salad

1 cup couscous

¾ cup boiling water

¾ cup unsweetened, low-fat yoghurt

2 tbsp white vinegar

2 cups stale wholegrain bread,diced

2 tbsp olive oil

½ cup red onion, finely diced

120g baby spinach

 

Fish

1 ⅓ cup stale wholegrain bread, diced

⅓ cup parsley, roughly chopped

1 tsp lemon zest

2 tsp lemon juice

2 tsp olive oil

600g fish fillets

 

 

Salad Method

Place couscous in a bowl and pour over boiling water, cover and set aside. Mix together the yoghurt and vinegar and refrigerate. Mix the diced bread with oil and either toast on a tray in the oven or in a dry frying pan over medium heat until golden brown. When couscous has absorbed all of the water and cooled down, break it up with a fork. When ready to serve, mix together the cooked couscous, yoghurt dressing, diced onion, baby spinach and toasted bread croutons.

 

Fish Cooking Method

Heat oven to 200°C.Place diced bread, parsley, lemon zest, lemon juice and oil in a food processor and blend to coarse crumbs.Place fish fillets on a baking tray. Spread parsley and bread crumbs on top of fish, coating both sides, and lightly press them down. Bake in oven for approximately 10-15 minutes (depending on the thickness of the fillets) until the fish is just cooked through.

 

Serves 4

 

This recipe has been developed by the Heart Foundation. The Heart Foundation provides support for the hospitality industry with resources, tools and information to help chefs produce exceptional, healthy food. For more information and recipes visit theHospitality Hub.