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Dukkah-Crusted Fish & Veggie Couscous

Dukkah-Crusted Fish & Veggie Couscous

with 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 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 Time30 minutes
Cooking difficultyEasy
Ingredients
Serving amount
2
4
Ingredientsarrow down iconarrow down icon
Serving amount
2
4

1 unit

carrot

1 unit

parsnip

1 unit

onion

1 clove

garlic

½ unit

lemon

1 bunch

parsley

1 bag

baby spinach leaves

1 packet

Greek-style yoghurt

(ContainsMilk)

1 sachet

vegetable stock powder

1 packet

couscous

(ContainsGlutenMay be presentPeanuts, Tree Nuts, Sesame, Milk, 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)0 kJ
Energy (kJ)2290 kJ
Fat12.4 g
of which saturates3.3 g
Carbohydrate59.1 g
of which sugars16.4 g
Dietary Fibre0 g
Protein44.4 g
Cholesterol0 mg
Sodium1070 mg
Utensils
Utensilsarrow down iconarrow down icon
Baking Paper
Baking Tray
Lid
Medium Non-Stick Pan
Medium Pan
Instructions
Instructionsarrow up iconarrow up icon
1

Preheat the oven to 240°C/220°C fan-forced. Cut the carrot and parsnip (both unpeeled) into 1cm chunks. Slice the red onion into 2cm wedges. Place the carrot, parsnip 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: If your oven tray is crowded, separate across two trays.

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 leaves. 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. Set aside.

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. In a shallow bowl, combine the dukkah and plain flour. Lay each fish fillet on the dukkah mixture, pressing gently, then flipping to coat. In a medium frying pan, heat a drizzle of olive oil over a medium-high heat. Add the coated fish and cook 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. Season to taste with a pinch of salt and pepper.

6

Divide the roasted veggie couscous and dukkahcrusted fish between plates. Dollop over the lemon yoghurt and garnish with the remaining parsley.