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Spicy mackerel couscous bowl recipe

Spicy mackerel couscous bowl recipe

66 ratings

This low-cook dinner idea uses just a kettle! Fluffy couscous is flavoured with parsley and lemon. Top with tinned mackerel for a delicious and spicy meal that's great for lunch or dinner. See method

  • Serves 2
  • 20 mins to prepare
  • 413 calories / serving

Ingredients

  • 50g Tesco Free From maize couscous
  • 1 lemon
  • 200ml boiling vegetable stock
  • 30g pack fresh parsley
  • 1 tbsp extra virgin olive oil
  • 1 tsp Dijon mustard
  • ¼ halved and sliced cucumber
  • 1 sliced celery stick
  • 75g sugarsnap peas
  • 8 halved cherry tomatoes
  • 50g sliced radishes
  • 160g tinned sweetcorn
  • 1 x 125g tin mackerel in spicy tomato sauce

Each serving contains

  • Energy

    1725kj
    413kcal
    21%
  • Fat

    18g 25%
  • Saturates

    4g 20%
  • Sugars

    14g 16%
  • Salt

    1.5g 25%

of the reference intake
Carbohydrate 43g Protein 16.9g Fibre 7.2g

Method

  1. Put 50g couscous and the zest and half the juice from 1 lemon in a heatproof bowl and add 200ml boiling vegetable stock. Stir well, cover and set aside for 15 mins. Fluff up with a fork. Chop a 30g pack fresh parsley and toss half into the couscous.
  2. Meanwhile, put the extra-virgin olive oil in a small jug with the Dijon mustard and the remaining lemon juice; mix well. Add half the remaining chopped parsley and mix again.
  3. Mix ¼ halved and sliced cucumber with 1 sliced celery stick, 75g sugarsnap peas, 8 halved cherry tomatoes, 50g sliced radishes and 160g tinned sweetcorn, drained. Mix into the couscous, then drizzle over the lemon and parsley dressing and season with black pepper.
  4. Put 1 x 125g tin mackerel in spicy tomato sauce in a bowl and lightly flake with a fork. Stir into the couscous, scatter with the remaining chopped parsley and divide between 2 lunchboxes or bowls, or cover and chill for up to 24 hrs.

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