Quick Double Smooth Dory & Veggie Couscous Salad
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Quick Double Smooth Dory & Veggie Couscous Salad

Quick Double Smooth Dory & Veggie Couscous Salad

with Broccoli & Yoghurt

If a herby and garlic seasoned fish doesn’t quip your interest and get your tastebuds fired up, we don’t know what else will. Tossed over golden cooked fish, it pops out of the bowl. Add the veggie couscous and that’s a done deal. Go on dig in, we know you’re interested now.

This recipe is under 650kcal per serving.

Tags:
Over 30g protein
Calorie Smart
Allergens:
fish
Gluten
Milk

Always read product labels for the most up-to-date allergen information. Visit hellofresh.co.nz/foodinfo for allergen and ingredient information. If you have received a substitute ingredient, please be aware allergens may have changed

Total Time25 minutes
Cooking Time20 minutes
DifficultyEasy

Ingredients

Serving amount

½ head

broccoli

½

Onion

½

white turnip

2 packet

Smooth Dory Fillets

(Contains fish; )

½ sachet

Garlic & Herb Seasoning

1 sachet

vegetable stock powder

1 packet

couscous

(Contains Gluten; )

1 packet

Deluxe Salad Mix

1 packet

Greek-Style Yoghurt

(Contains Milk; )

Not included in your delivery

olive oil

¾ cup

boiling water

1 tsp

honey

drizzle

vinegar (balsamic or white wine)

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Nutrition Values

Energy (kJ)2442 kJ
Calories584 kcal
Fat18.8 g
of which saturates2.6 g
Carbohydrate51.4 g
of which sugars11.4 g
Dietary Fibre9.9 g
Protein48.4 g
Sodium1150 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.

Utensils

Medium Saucepan
Lid
Large Frying Pan

Instructions

1
1

• Boil the kettle. Cut broccoli (see ingredients) into small florets, then roughly chop stalk. Thinly slice onion (see ingredients). Peel turnip (see ingredients), then thinly slice into sticks. • Discard any liquid from smooth dory fillet packaging. Slice fish in half crossways. • In a bowl, combine fish, garlic & herb seasoning (see ingredients), a drizzle of olive oil and a pinch of salt.

2
2

• In a medium saucepan, heat a drizzle of olive oil over medium-high heat. Cook broccoli and onion, stirring, until softened, 6-7 minutes. • Add vegetable stock powder and the boiling water (3/4 cup for 2 people / 11/2 cups for 4 people) and bring to the boil. • Add couscous, then stir to combine. Cover with a lid and remove from heat. Set aside until all the water has absorbed, 5 minutes. Fluff up with a fork.

3
3

• In a large frying pan, heat a drizzle of olive oil over medium-high heat. Cook fish in batches, until just cooked through, 5-6 minutes each side. • Remove pan from heat, add the honey and gently turn fish to coat.

TIP: White fish is cooked through when the centre turns from translucent to white.

4
4

• To the couscous, add deluxe salad mix, turnip and a drizzle of vinegar and olive oil. Season and toss to combine. • Divide veggie couscous salad between bowls. Top with garlic and herb fish. • Dollop over Greek-style yoghurt to serve. Enjoy!