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Fish and veggie parcels with couscous recipe

Fish and veggie parcels with couscous recipe

16 ratings

Created by The Tesco Real Food team

Your budding chefs will love getting stuck in in the kitchen with these vibrant fish and veggie couscous parcels. Not only are they a great way of introducing kids to cooking with fish, but they're also healthy and can be on the table in just half an hour. See method

  • Serves 4
  • 10 mins to prepare and 20 mins to cook
  • 224 calories / serving
  • Healthy

Ingredients

  • 120g couscous
  • 200ml hot fish stock, made with ½ fish stock cube
  • 2 limes, juiced
  • 2 tbsp clear honey
  • 1 x 130g pack baby corn, chopped
  • 1 red pepper, seeded and finely sliced
  • 1 yellow pepper, seeded and finely sliced
  • 1 x 280g pack skinless and boneless cod loin, cut into 2cm cubes
If you don't have any limes, try a lemon instead

Each serving contains

  • Energy

    955kj
    224kcal     11%

  • Fat

    2g 2%

  • Saturates

    0g 2%

  • Sugars

    11g 12%

  • Salt

    0.6g 10%

of the reference intake
Carbohydrate 34.9g Protein 19.5g Fibre 3.7g

Method

  1. Put a baking tray in the oven and preheat the oven to gas 6, 200°C, fan 180°C. Put the couscous in a bowl and cover with the hot stock. Set aside for 5 mins until the stock is absorbed.
  2. Meanwhile, mix the lime juice and honey in a small bowl. Lay out 4 x 40cm squares of nonstick baking paper and spoon the couscous into the middle of the paper squares, then arrange the vegetables and fish on top.
  3. Drizzle over the lime-honey mix. Scrunch the parcels together to seal. Put the parcels on the tray and cook for 20 mins. Transfer each parcel to a plate to serve. Open them carefully, allowing the steam to escape first.

Tip: Roll your limes on the work surface with the palm of your hand before cutting and squeezing to get maximum juice!

See more Easy recipes for kids

Frozen Sliced Mixed Peppers

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