Harissa sardines with couscous salad
Sardines are also known as pilchards. They're really good for you, cheap, and are a great fish for taking on bold flavours like this spicy harissa. There's definitely something really exciting about grilled or barbecued fish. I think sardines sometimes get overlooked because of all their little bones, but when you cook them whole, like this, you can strip out all the bones in one piece.
Estimated Nutrition (whole recipe, rough)
Counts 9 of 11 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Sardine | 100g canned drained | 208 |
| Couscous | 1 cup cooked (157g) | 176 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Feta Cheese | 1 oz (28g) cheddar | 113 |
| Onion | 1 medium (110g) | 44 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Olive | 1 large (4g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Harissa | not in our table | 0 |
| Peppermint | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- olive oil
- 8 x 60 g sardines, from
- , ask your fishmonger, scaled, gutted, gills removed
- sea salt
- freshly ground black pepper
- 1 heaped tablespoon harissa paste
- extra virgin olive oil
- 2 lemons
- fat-free natural yoghurt, to serve
- 4 handfuls rocket, washed and spun dry to serve
- 200 g couscous
- a few black olives, stone in, crushed and finely chopped
- 2 spring onions, trimmed and finely sliced
- a few sprigs fresh mint, leaves picked and finely sliced
- 100 g feta cheese, crumbled