Best Mediterranean Fish Couscous Recipes

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MEDITERRANEAN FISH & COUSCOUS



Mediterranean fish & couscous image

Oven cook or barbecue fish in foil to keep it beautifully moist

Provided by Good Food team

Categories     Dinner, Main course, Supper

Time 30m

Number Of Ingredients 9

2 x 125g sustainable white fish fillets (we used Pollock)
2 lemons, zest and juice 1, the other cut into wedges
1 red chilli, half sliced, half finely chopped
basil, shredded
200g cherry tomatoes
100g couscous
2tbsp balsamic vinegar
½ cucumber, diced
2tbsp pitted black olives, halved

Steps:

  • Heat oven to 200C/180C fan/gas 6. Take one small sheet of foil, about A4 size, and put one fish fillet on top. Season the fish, then drizzle with half of the lemon juice and zest, half the sliced chillies and half of the basil.
  • Halve 4 of the tomatoes and put these around the fish. Place another sheet of foil on top and fold the edges together to seal. Repeat with the other piece of fish and transfer to a baking sheet. Cook for 15-18 mins until the bag has puffed up (or cook on the barbecue).
  • While the fish is cooking pour 100ml of boiling water over the couscous, cover, then leave to swell for 5 mins. Chop the rest of the tomatoes and mix with the couscous, balsamic, cucumber, the remaining basil, lemon juice and zest and olives. Season and serve alongside the fish with the lemon wedges on the side for squeezing over.

Nutrition Facts : Calories 263 calories, Fat 4 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 34 grams carbohydrates, Sugar 9 grams sugar, Fiber 2 grams fiber, Protein 26 grams protein, Sodium 0.52 milligram of sodium

MEDITERRANEAN FISH POUCHES IN FOIL OVER COUSCOUS



Mediterranean Fish Pouches in Foil over Couscous image

This dish is a wonderful easy dish, made in foil pouches either in the oven or on the grill. You can use parchment pouches in the oven which work just as well if you prefer that. No clean up and it makes dinner easy. There are a few ingredients, but it doesn't take long at all. Great mediterranean flavor and with either some grilled pita, or a simple box of pita, which takes 6 minutes, this really is a quick dish. I happen to catch fresh mangrove snapper, my favorite, but red snapper is equally good and even tilapia would work for this dish.

Provided by SarasotaCook

Categories     Vegetable

Time 50m

Yield 4 Fillet packages, 4 serving(s)

Number Of Ingredients 17

4 white fish fillets, depending on the size (again Snapper, Tilapia, even Flounder and grouper will work too)
1 (15 ounce) can diced tomatoes, drained
1 cup zucchini, and thin sliced in rounds (about 1 small zucchini)
1 cup eggplant (I like to use the small japanese varieties which you can find almost any where these days)
sliced halved black olives
1 tablespoon capers
1/2 cup sliced shallot (or you can use a small onion cut in half and then thin sliced)
1 cup feta cheese, crumbled
1/2 cup white wine
2 lemons, thin sliced
1 tablespoon fresh parsley
1/2 teaspoon dried oregano
salt (go easy with the capers and olives)
pepper
3 teaspoons olive oil
quick cooking couscous
parsley, and olive oil for a garnish

Steps:

  • Vegetables -- Ok, first thing lets prepare your vegetables. In a saute pan, add the eggplant and onion and cook a minute. Now add the zucchini, olives, capers, tomatoes, seasoning (go light on the salt) and just simmer for a few minutes. It will continue to cook in the pouches.
  • Fish -- Get a nice sheet of foil about 10 x 10 (for each fillet) so you can fold it up basically like a present so you can add liquid without it leaking. Now, spray in inside of the foil with a little of the pam and place the fish fillet and season with a little salt and pepper if you want (not necessary).
  • Topping -- top with fish fillet with a lemon slice, then the tomato vegetable mixture, then pour a little of the white wine on top of the tomatoes. Just wrap up and place on a cookie sheet for the oven or the grill.
  • Bake -- 425 middle shelf for 30 minutes. Grill same timing. Depending on the thickness of your fish and the amount of filling it can take 30-40 minutes.
  • Couscous -- I like to use broth to cook, but water will be fine. Just in the microwave in the bowl you are serving it in, garnish with a little parsley if you want and olive oil.

Nutrition Facts : Calories 300, Fat 13.1, SaturatedFat 6.4, Cholesterol 95, Sodium 788.8, Carbohydrate 20.6, Fiber 5.2, Sugar 6.8, Protein 24.9

FISH AND COUSCOUS STUFFED MEDITERRANEAN CABBAGE ROLLS



Fish and Couscous Stuffed Mediterranean Cabbage Rolls image

An interesting twist on stuffed cabbage rolls which I happen to love. Last year on vacation, it was the last day and trying to use up all our food; a box of couscous, tilapia, cabbage, and a few pantry items, and the dish was born. Now I have refined it a bit, but over all, this was it. It turned out so good, I make it all the time. Tender white fish, couscous, Mediterranean flavors and vegetables wrapped in cabbage with a rich artichoke and tomato sauce. Just like any cabbage rolls, it takes a little bit of work to wrap them all up, but 30 minutes baked in the oven and they are perfect. Serve with a creamy potato and parsnip soup to start off dinner, and crunchy bread to go along with the cabbage rolls and you have a great Sunday dinner.

Provided by SarasotaCook

Categories     One Dish Meal

Time 1h40m

Yield 10-12 serving(s)

Number Of Ingredients 24

1 medium head of cabbage (blanched)
toothpick
1 lb steamed fish, flaked
1 1/2 cups cooked couscous
1 celery rib, fine diced
1/2 cup red bell pepper, fine diced
1/2 cup green pepper, fine diced
1/2 cup scallion, fine diced
1/2 cup black olives, fine diced
1 tablespoon lemon juice
1 teaspoon lemon zest
1 egg, beaten well
1 teaspoon all purpose Greek seasoning (or you can use my recipe below)
2 tablespoons fresh parsley, finely chopped
1 tablespoon olive oil
2 (15 ounce) cans diced tomatoes
1 (15 ounce) can tomato sauce
1 (15 ounce) can artichoke hearts, quartered drained
1 large onion, cut in quarters and thin sliced
1 cup white wine
1 teaspoon all purpose Greek seasoning, you can add a bit more if you like (I use McCormick's, but there are other brands available)
1 teaspoon minced garlic
1 teaspoon olive oil
1 cup black olives, halved

Steps:

  • Homemade Greek Seasoning -- You can make a batch of this up and put in a small spice jar. Once you try this, you will always keep some on hand.: 1 1/2 teaspoons dried oregano, 1 teaspoon dried mint, 1 teaspoon dried thyme, 1/2 teaspoon dried basil, 1/2 teaspoon dried minced onion, 1/4 teaspoon dried minced garlic. Options, you can add some lemon pepper, or marjoram, but that is my favorite combination that I use.
  • Cabbage -- In a large pot, bring salted water up to a boil and add the cabbage. Blanch, or cook the cabbage just until the leaves are tender or no longer stiff and easy to work work. It should take about 3-4 minutes. Now don't get rid of that water, just turn it off for now. Once the cabbage is cool enough to handle remove the outer leaves, the ones that are soft and no longer stiff. As you get in to the smaller leaves they will be stiffer, so heat up the water to a boil and put the cabbage back in to finish blanching the remaining cabbage, just another 2-3 minutes. Once cool, take off the leaves.
  • Set all the leaves off to the side to cool. And don't worry if they are all different sizes, that is just the way stuffed cabbage is. Each stuffed leaf will be a bit different.
  • NOTE: Don't throw that water out yet. We use it one more time.
  • Fish -- Now you can use a variety of methods, but since you already have hot boiling water from the cabbage, why get rid of it. I simply put a steamer basket (or you can use a colander or even a strainer; I have even used a small grate) over the top, cut my fish fillets into 3" pieces, easier to work with, and add to the steamer basket. Put a lid or foil over the top and just cooked until slightly tender, but not too long. Usually 4-5 minutes is all you need. Remove and let cool.
  • Couscous -- Now you can use your favorite brand. Simply follow the directions on the package. My method is to bring a bowl of water up to a boil in the microwave. Remove, add the couscous, cover with plastic wrap and you are done. You want approximately 1 1/2 cups cooked couscous, a little more or less is fine. Just set to the side.
  • Vegetable Filling -- In a medium saute pan, heat to medium high and add the olive oil. Add the peppers, onion, celery, and garlic and cook 3-4 minutes until the vegetables begin to soften and the onion gets opaque. Then add in the scallions, parsley, Greek seasoning and olives and just stir to combine all the flavors. Remove to the side.
  • Fish filling -- Take you fish and use your fork to flake the fish. I just roughly flake it, it will fall apart as you mix it with the other ingredients. To the couscous, just remove the plastic wrap or fork to "fluff up." Then add the fish, sauteed vegetables, lemon juice and zest, and the egg to the couscous. Mix well. Your filling is done.
  • Sauce -- The sauce can simmer as you roll your cabbage leaves. In a medium to large pot bring to medium heat and add the olive oil and then the onions and garlic. Cook for just 2-3 minutes until the onions begin to soften. Deglaze the pan with the white wine and then add in the tomatoes and Greek seasoning. Stir well and then add in the artichoke hearts. Just reduce the heat to low and let it simmer.
  • Rolls -- Now the fun part. Lay out the cabbage leaves and put a good spoon of the couscous mixture to the center of the leaf. I fold one end over (the smaller end), then tuck in the 2 sides, and finish rolling. Just like you would make a sandwich wrap. Secure with a toothpick and you are done.
  • If you have any filling left, don't throw it out. Save it and reinvent it. Add some feta cheese and fresh tomatoes and serve as a cold salad over a bed of lettuce or stuff in a tomato for a quick healthy lunch or dinner.
  • Casserole -- I like to bake mine in a large casserole dish, I add all the cabbage leaves and then top with the simmered tomato and artichoke sauce. In a 350 degree oven, cover and bake 30-40 minutes until the cabbage is very tender and all the filling reheats.
  • Serve -- Make sure to serve 2-3 leaves per person and top with extra tomato sauce and the black olives as a garnish. Some crusty bread and you have a great dinner. I love to start with a bowl of creamy potato soup, I made earlier, so just reheat. It makes a nice Sunday Comfort Food Meal for a cold chilly day.

MEDITERRANEAN FISH AND VEGETABLE FOIL PACKETS SERVED OVER COUSCOUS



Mediterranean Fish and Vegetable Foil Packets Served Over Couscous image

Provided by My Food and Family

Categories     Recipes

Time 30m

Number Of Ingredients 22

4 oz wild caught fish filet
Sea salt
Freshly cracked black pepper
1/4 cup grape tomatoes, quartered
1/2 cup asparagus, woody ends snapped off and stalks cut into 1 inch pieces
1/4 cup yellow summer squash and zucchini
1 tsp capers, drained
Kalamata olives
1 small clove garlic, finely chopped
2 Tbsp red onion
2 tsp + 1 tsp. fresh lemon juice, divided
2 tsp + 1 tsp. extra virgin olive oil, divided
2 tsp dry white wine
Dried basil, oregano, and rosemary
3 slices lemon
1/2 cup cucumber, cut in long ribbons with a vegetable peeler
1.5 oz whole wheat couscous
1/4 cup roasted red and yellow bell peppers, cut into strips
1/4 cup raw green bell pepper, cut into strips
1/4 cup carrots, shredded
3/4 oz reduced fat feta cheese, crumbled
Fresh flat-leaf parsley, chopped

Steps:

  • Preheat oven to 425 degrees F. Lay two 20-inch sheets of aluminum foil on top of each other. Place fish in the center and season with salt and pepper.
  • Put next 7 ingredients in a bowl and toss with 2 tsp. each lemon juice, extra virgin olive oil, and white wine and sprinkle with dried herbs. Place over top the fish and lay the lemon slices across the vegetables. Fold up the sides of the foil and pinch at the top to create a pouch. Make sure the sides are sealed as well. Bake for about 20 minutes or until fish is fully cooked.
  • While the fish is baking, line the edge of your serving bowl with the cucumber ribbons. Put the cooked and fluffed couscous in the center. Slide fish and vegetables on top of the couscous and add remaining 1 tsp. each lemon juice and extra virgin olive oil, roasted red and yellow bell pepper strips, green pepper, carrots, feta cheese, and parsley.

Nutrition Facts : Calories 0 g, Fat 0 g, SaturatedFat 0 g, TransFat 0 g, Cholesterol 0 g, Sodium 0 g, Carbohydrate 0 g, Fiber 0 g, Sugar 0 g, Protein 0 g

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