Fish and couscous parcels recipe

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  • Serves 4
  • 10 mins to prepare and 25 mins to cook
  • 207 calories / serving
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eat project smile logo resizeThese fish and couscous parcels are a fabulous way of cooking fish, and a brilliant way of getting the kids involved in the kitchen.

Equipment: large bowl, measuring jug, clingfilm, kitchen scissors, fork, nonstick baking paper, baking sheet

Preheat the oven to Gas Mark 7, 220°C, fan 200°. Tip the couscous into a large bowl. Pour over the stock, cover with clingfilm and leave to stand for 7-10 minutes until all the water has been absorbed. Stir through the spring onions and dill with a fork, breaking up any clumps of couscous.

Tear off 4 large sheets of nonstick baking paper. Place a spoonful of couscous in the centre of each sheet and top with a piece of cod. Season, arrange some lemon slices on top and drizzle over a little olive oil.

Bring the two sides of the paper up to the middle and then fold over several times to secure. Twist the ends to seal, ensuring there is still some air around the fish. Put on a baking sheet and bake for 15 minutes, until the parcels have puffed up a little and the fish is cooked through. Carefully open the parcels and serve with babyleaf salad leaves.

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  • Ingredients

  • 200g (7oz) couscous
  • 250ml (8fl oz) vegetable stock
  • 2 spring onions, snipped
  • handful dill, snipped
  • 4 x 125g (4oz) pieces skinless boneless cod
  • 1 lemon, thinly sliced
  • 15ml (1 tbsp) olive oil
  • To serve

  • babyleaf salad
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  • Energy 874kj 207kcal 10%
  • Fat 5.1g 7%
  • Saturates 0.6g 3%
  • Sugars 0.7g 1%
  • Salt 0.8g 13%

of the reference intake
Carbohydrate 25.3g Protein 15g Fibre 0.1g

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