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Spicy mackerel couscous bowl recipe

69 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

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.
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.
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.
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.

See more Low energy recipes