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Trapanesi Couscous Fish Stew

Deliciously light dish, great for summer dining - by Barbara Northwood
  • 18 Apr 2019
Trapanesi Couscous Fish Stew
Prep: 15 Minutes - Cook: 20 Minutes - Easy - Serves 4 - low-fat
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This dish is named for Trapani, a city and province in western Sicily. Couscous, a true sign of Africa’s influence on Sicilian cooking, is semolina that has been steamed and rolled into balls. Its ability to hold flavours makes it an excellent accompaniment for fish.

Ingredients

300g prawns, squid or lobster tail (or a mixture of all three)

3 tbsp olive oil

2 garlic cloves, chopped

500g tomatoes, peeled and chopped

handful flat-leaf parsley, chopped, plus extra to serve

700g firm, non-oily fish fillets (such as monkfish, sea bass, grouper, hake), cut into large pieces

3 fresh bay leaves

400g plain couscous

1 tbsp good-quality extra virgin olive oil

Method

  1.  Separate the tentacles of the squid (if using) from the body, remove the heads and cut the bodies into rings. 

  2. Heat the oil in a large saucepan over a medium heat, add the garlic, tomatoes and parsley, and lightly cook for 3 mins. Add the fish and seafood, bay leaves and enough water to cover. Cook gently for 12–15 mins.

  3. Meanwhile, put the couscous in a bowl and add 280ml cold water. Cover with a clean tea towel and allow the grains to swell, about 15 mins. Stir through the extra virgin olive oil.

  4. Put the couscous on a platter and spoon over the fish stew. Garnish with parsley and adjust the seasoning if necessary.

PER SERVING (6) 

483 kcals • fat 10g • saturates 2g • carbs 57g • sugars 4g • fibre 4g • protein 40g • salt 0.3g

  • fast healthy dinner recipe
  • healthy dinner recipe
  • stews
  • easy healthy dinner
  • fish and seafood
  • Summer
Barbara Northwood
Barbara Northwood is the former food director of New Idea Food and founder of the New Idea test kitchen. A passionate foodie with vast experience in the food industry, she loves sharing cooking advice, recipes and know-how on everything food.

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