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Hake Livornese with couscous

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Recipe Ingredients

  • 1 tbsp extra-virgin olive oil
  • 1 medium red onion, finely chopped
  • 2 cloves garlic, finely chopped
  • ⅛ tsp paprika
  • 1 can (400g) diced tomatoes
  • 3 tbsp pitted kalamata olives, chopped
  • 1 tbsp capers, rinsed and drained
  • salt and pepper
  • 4 skinless hake fillets (170g each)
  • ¼ tsp dried origanum
  • 1 cup whole-wheat couscous
  • ¼ cup packed fresh parsley leaves, finely chopped
  • ¼ cup packed fresh basil leaves, finely chopped

Recipe Directions

  1. Preheat oven to 200°C.
  2. In a large ovenproof skillet, heat oil on medium-high. Add onion and garlic; cook for 4 minutes or till browned, stirring occasionally. Add paprika; cook for 30 seconds. Add tomatoes, olives, capers and ¼ teaspoon of pepper. Reduce heat to
    medium; simmer for 5 minutes.
  3. Season hake with origanum and ¼ teaspoon of salt. Slide into skillet and arrange in a single layer, spooning tomato mixture over it. Roast for 10 minutes or until fish just turns opaque in centre.
  4. Meanwhile, prepare couscous according to instructions. Divide among serving plates.
  5. Place hake on top of couscous. Stir parsley and basil into tomato mixture. Spoon over hake and couscous.

 

Each Serving About 1 695kJ, 39g protein, 47g carbohydrate, 7g total fat (1g saturated), 8g fibre, 73mg cholesterol, 410mg sodium.

Each Serving:


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