STEAMED FLOUNDER WITH VEGETABLE COUSCOUS
I wanted to make something light but tasty for Lee and I last night and was so surprised at how much flavor there was for a "light" recipe! I usually end up making some changes or adding my own spices to recipes in some way and this one is no exception. Here are my changes: I used chicken broth instead of water (I...
Provided by cassie thornburg
Categories Fish
Time 25m
Number Of Ingredients 11
Steps:
- 1. In a 2 quart, shallow microwave-safe dish, combine couscous, bell pepper, zucchini, green onion, oregano, 1 TBL oil and 1/2 C water (I used chicken broth). Season with salt and pepper. Cover, and microwave on high until vegetables are crisp-tender, about 3 minutes. Stir mixture.
- 2. Dividing evenly, spread 1TBL Dijon over one side of fish; season with salt and pepper. Roll up each fillet, and place on top of couscous. Cover, and microwave on high until fish is almost cooked through, about 4 minutes. Let stand, covered, 5 minutes to finish cooking. (If the fish is not opaque at this point, as mine wasn't, just put it back in the microwave for 2 more minutes and let rest again. Don't overcook to the point of rubbery fish! You want it to be cooked, but moist and tender).
- 3. Meanwhile, make a vinaigrette: In a small bowl, whisk remaining teaspoon Dijon, with vinegar and remaining 2 TBL of oil. Season with salt and pepper. Drizzle fish and couscous with vinaigrette, and season with ground pepper. Sprinkle with some freshly chopped parsley. enjoy!
STEAMED FLOUNDER WITH VEGETABLE COUSCOUS
Everyone knows steamed fish is heart-healthy -- the trick is making it appetizing, too. In just 20 minutes, dish up an elegant supper from the microwave. The Provencal trio of red bell pepper, zucchini, and olive oil enlivens couscous; the fish steams in the microwave, ensuring that it stays moist. Finish it with a drizzle of zippy Dijon vinaigrette.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Seafood Recipes
Time 20m
Number Of Ingredients 9
Steps:
- In a 2-quart shallow microwave-safe dish, combine couscous, bell pepper, zucchini, oregano, 1 tablespoon oil, and 1 1/4 cups water. Season with salt and pepper. Cover, and microwave on high until vegetables are crisp-tender, about 3 minutes. Stir mixture.
- Dividing evenly, spread 1 tablespoon mustard over one side of fish; season with salt and pepper. Roll up each fillet, and place on top of couscous. Cover, and microwave on high until fish is almost cooked through, about 4 minutes. Let stand, covered, 5 minutes, to finish cooking.
- Meanwhile, make vinaigrette: In a small bowl, whisk remaining teaspoon mustard with vinegar and remaining 2 tablespoons oil. Season with salt and pepper. Drizzle fish and couscous with vinaigrette, and season with ground pepper. Serve.
Nutrition Facts : Calories 455 g, Fat 13 g, Fiber 3 g, Protein 44 g
ONE-POT SMOKY FISH WITH TOMATO, OLIVES AND COUSCOUS
Flaky white fish and pearl couscous simmer together in a rich, smoky tomato sauce for a punchy one-pot dinner that comes together in just half an hour. The sauce relies heavily on pantry ingredients (think anchovies, roasted red peppers, crushed tomatoes and paprika); if you like more green on your dinner plate, a lemony arugula salad is a nice complement to the smoky flavors in this dish.
Provided by Lidey Heuck
Categories dinner, weekday, seafood, main course
Time 30m
Yield 4 servings
Number Of Ingredients 16
Steps:
- In a large (12-inch) skillet (use one with a tight-fitting lid), heat the olive oil over medium. If using fresh red bell pepper, add it with the onion, and cook, tossing occasionally, until tender and lightly browned, 8 to 10 minutes. Meanwhile, pat the fish fillets dry with a paper towel and season with salt and pepper.
- If using roasted red peppers, add them with the garlic, anchovies, paprika and cayenne, and cook for 1 more minute, until the garlic is fragrant. Add the wine and stir to scrape up any brown bits from the pan. When the wine has almost entirely evaporated, add the chicken stock, tomatoes, olives, parsley, 1 teaspoon salt and 1/2 teaspoon black pepper. Bring to a boil over medium-high heat.
- Add the couscous, stir, then add the fish fillets, wiggling them lightly to submerge them in the sauce. Turn the heat to low, cover and simmer for 6 to 8 minutes, until fish is opaque and flakes easily with a fork. Carefully transfer the fish to a plate. Simmer the couscous, uncovered, stirring occasionally, until it's tender and the liquid in the pan has reduced slightly, about 5 minutes.
- Off the heat, stir in the vinegar and gently return the fish to the skillet to warm, being careful to keep it intact. Serve hot in shallow bowls garnished with additional parsley and a drizzle of olive oil.
STEAMED COUSCOUS
Steps:
- Place couscous in a fine strainer and rinse under cold running water. Dump couscous onto a sheet pan, sprinkle with salt, and let stand until grains swell, about 10 minutes. Break up lumps with your fingers.
- Partially fill a large steamer pot or stockpot with 1-inch water. Bring water to simmer. Place damp tea towel in steamer or colander and add couscous. Fold towel over couscous. Steam, covered, over simmering water for 15 minutes.
- Pour couscous onto large, rimmed baking sheet and sprinkle with 1/2 cup cold water. Toss with slotted spatula until cool and the water is absorbed. Spritz hands with olive oil and spread out couscous, breaking up any lumps as you go. Set aside for 5 minutes.
- Refill pot with enough water to make 1-inch again. Return couscous to colander or steamer and steam, covered, for 10 minutes.
STEAMED COUSCOUS
Steps:
- Melt the butter in a large saucepan. Add the onions and cook over medium heat for 10 minutes, stirring occasionally, until tender but not browned. Add the chicken stock, 1 1/2 teaspoons salt, and 1/2 teaspoon pepper and bring to a full boil. Stir in the couscous, turn off the heat, cover, and allow to steam for 10 minutes. Fluff with a fork and serve hot.
STEAMED FLOUNDER WITH VEGETABLE COUSCOUS
FLAVOR BOOSTER Everyone knows steamed fish is healthy-the trick lies in making it flavorful, too. Here, flounder fillets are spread with Dijon, rolled up, and cooked atop a bed of couscous and vegetables. A drizzle of vinaigrette provides the finishing touch.
Yield serves 4
Number Of Ingredients 10
Steps:
- In a 2-quart shallow microwave-safe dish, combine couscous, bell pepper, zucchini, oregano, 1 tablespoon oil, and the water. Season with salt and pepper. Cover and microwave on high until vegetables are crisp-tender, about 3 minutes. Stir mixture.
- Dividing evenly, spread 1 tablespoon mustard over one side of fish; season with salt and pepper. Roll up each fillet, and place on top of couscous. Cover and microwave on high until fish is almost opaque throughout, about 4 minutes. Let stand, covered, 5 minutes, to finish cooking.
- Meanwhile, in a small bowl, whisk remaining 1 teaspoon mustard with the vinegar and remaining 2 tablespoons oil. Season with salt and pepper. Drizzle fish and couscous with vinaigrette, and season with pepper. Serve immediately.
- (Per Serving)
- Calories: 455
- Fat: 13g (2.1g Saturated Fat)
- Protein: 43.8g
- Carbohydrates: 38.3g
- Fiber: 3.4g
MEDITERRANEAN FISH & COUSCOUS
Oven cook or barbecue fish in foil to keep it beautifully moist
Provided by Good Food team
Categories Dinner, Main course, Supper
Time 30m
Number Of Ingredients 9
Steps:
- Heat oven to 200C/180C fan/gas 6. Take one small sheet of foil, about A4 size, and put one fish fillet on top. Season the fish, then drizzle with half of the lemon juice and zest, half the sliced chillies and half of the basil.
- Halve 4 of the tomatoes and put these around the fish. Place another sheet of foil on top and fold the edges together to seal. Repeat with the other piece of fish and transfer to a baking sheet. Cook for 15-18 mins until the bag has puffed up (or cook on the barbecue).
- While the fish is cooking pour 100ml of boiling water over the couscous, cover, then leave to swell for 5 mins. Chop the rest of the tomatoes and mix with the couscous, balsamic, cucumber, the remaining basil, lemon juice and zest and olives. Season and serve alongside the fish with the lemon wedges on the side for squeezing over.
Nutrition Facts : Calories 263 calories, Fat 4 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 34 grams carbohydrates, Sugar 9 grams sugar, Fiber 2 grams fiber, Protein 26 grams protein, Sodium 0.52 milligram of sodium
SIMPLEST STEAMED FISH
If you have forgotten how delicious a great fillet of fish can be, try this: Steam it, with nothing on it. Drizzle it with olive oil and lemon juice. Sprinkle it with coarse salt. Eat.
Provided by Mark Bittman
Categories dinner, easy, quick, weekday, main course
Time 10m
Yield 4 servings
Number Of Ingredients 4
Steps:
- Put at least 1 inch of water in the bottom of a steamer, cover and bring to a boil. Lay the fish on the steamer's rack, making sure the rack is elevated above the water, and cover again. Steam 4 to 8 minutes, or until the fish is done. (A good-size halibut steak may take 10 or even 12 minutes.)
- Remove the fish to a warm platter and drizzle with olive oil and lemon juice. Cut into serving portions, sprinkle with coarse salt and serve.
Nutrition Facts : @context http, Calories 217, UnsaturatedFat 7 grams, Carbohydrate 1 gram, Fat 9 grams, Fiber 0 grams, Protein 32 grams, SaturatedFat 1 gram, Sodium 428 milligrams, Sugar 0 grams
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