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Dukkah Crusted Fish & Couscous

Dukkah Crusted Fish & Couscous

with Roasted Veggies & Lemon Yoghurt

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We’re going bold this week with fish coated in dukkah for amazing texture and flavour, plus a roasted veggie couscous that’s sure to keep you satisfied. Top with a zesty lemon yoghurt for an all-round winner that's sure to make your tastebuds tingle.

Tags:Low Calorie
Allergens:MilkGlutenFishSesame

Always refer to the product label for the most accurate ingredient and allergen information.

Prep Time30 minutes
Cooking difficultyLevel 1
Ingredients
serving amount
Ingredientsarrow down iconarrow down icon
serving amount

1 unit

carrot

1 unit

courgette

1 unit

red onion

1 clove

garlic

½ unit

lemon

1 bunch

parsley

1 bag

baby spinach leaves

1 packet

yoghurt

(ContainsMilkMay be presentCrustacea)

1 sachet

vegetable stock

1 packet

couscous

(ContainsGlutenMay be presentTree Nuts, Milk, Peanuts, Sesame, Soy)

1 packet

white fish fillets

(ContainsFish)

1 sachet

dukkah

(ContainsSesame)

Not included in your delivery

olive oil

¾ cup

water

1 tsp

plain flour

(ContainsGluten)
Nutrition Values/ per serving
Nutrition Valuesarrow down iconarrow down icon
/ per serving
Energy (kJ)2260 kJ
Fat12.7 g
of which saturates3.3 g
Carbohydrate56 g
of which sugars15.9 g
Protein44.9 g
Sodium1060 mg
Utensils
Utensilsarrow down iconarrow down icon
Baking Paper
Baking Tray
Lid
Medium Non-Stick Pan
Medium Pan
Instructionsarrow up iconarrow up icon
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1

Preheat the oven to 240°C/220°C fan-forced. Cut the carrot (unpeeled) into 2cm chunks. Cut the courgette into 3cm chunks. Slice the red onion into 2cm wedges. Place the carrot, courgette and onion on an oven tray lined with baking paper, drizzle with olive oil and season with salt and pepper. Toss to coat, then roast until tender, 20-25 minutes.

TIP: Cut the veggies to the correct size so they cook in the allocated time.

2

While the veggies are roasting, finely chop the garlic (or use a garlic press). Zest the lemon (see ingredients list) to get a generous pinch, then slice into wedges. Roughly chop the parsley. Roughly chop the baby spinach leaves. In a small bowl, combine the yoghurt and a generous squeeze of lemon juice. Season to taste with salt and pepper.

3

In a medium saucepan, heat a drizzle of olive oil over a medium-high heat. Add the garlic and cook until fragrant, 1 minute. Add the water and vegetable stock and bring to the boil. Add the couscous and a drizzle of olive oil. Stir to combine, then cover with a lid and remove from the heat. Leave until all the water is absorbed, 5 minutes. Fluff up with a fork and set aside uncovered.

4

Place the white fish fillets on a plate and drizzle with olive oil. Combine the dukkah and plain flour on a second plate. Lay each fish fillet on the dukkah mixture, pressing gently, then turning to coat both sides. In a medium frying pan, heat a drizzle of olive oil over a medium-high heat. Add the fish to the pan and cook, turning gently, until just cooked through, 2-3 minutes each side.

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

5

Add the roasted veggies, baby spinach, lemon zest, a squeeze of lemon juice and 1/2 the parsley to the saucepan with the couscous. Stir to combine and season to taste with a pinch of salt and pepper.

6

Divide the roasted veggie couscous and dukkah crusted fish between plates. Top with the lemon yoghurt and garnish with the remaining parsley. Serve with any remaining lemon wedges.