Photo: Markus Spiske
Omega 3 & couscous
16 ingredients
4
openrecipes
Silly name, but what a great dish! Omega 3 refers to all the lovely goodness that you get from oily fish like red mullet, sardines and fresh anchovies, so do feel free to use any one of these, or a mixture of them. This is also great served with linguine pasta instead of couscous.
Estimated Nutrition (whole recipe, rough)
826
Calories
64g
Protein
36g
Fat
64g
Carbs
Counts 11 of 13 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Anchovy | 100g | 210 |
| Sardine | 100g canned drained | 208 |
| Couscous | 1 cup cooked (157g) | 176 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Red Onion | 1 medium (110g) | 44 |
| Fennel | 1/2 bulb (87g) | 27 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Seed | 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
- 500 g red mullet or sardines, from
- , ask your fishmonger, scaled, filleted and pinboned
- olive oil
- 2 red onions, peeled and finely chopped
- 1 bulb fennel, herby tops removed and reserved and bulb finely chopped
- 1 fresh red chilli, finely chopped
- 1 teaspoon fennel seeds
- 1 bay leaf
- 300 g couscous
- 500 g mixed ripe tomatoes
- 2 anchovy fillets, chopped
- sea salt
- freshly ground black pepper
- 2 lemons, zested and halved
- 8 tablespoons natural yoghurt
- 1 small handful fresh mint, torn
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By jamieoliver ·
Recipe sourced from
openrecipes