Fish and veggie parcels with couscous

Fish and veggie parcels with couscous recipe

6 ratings

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 (4 1/4oz) couscous
  • 200ml (7fl oz) hot fish stock, made with 1/2 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

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 minutes 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 minutes. 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!

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