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Spicy mackerel couscous bowl recipe
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This low-cook dinner idea uses just a kettle! Fluffy couscous is flavoured with parsley and lemon. Top with tinned mackerel for a delicious and spicy meal that's great for lunch or dinner. See method
Ingredients
- 50g Tesco Free From maize couscous
- 1 lemon
- 200ml boiling vegetable stock
- 30g pack fresh parsley
- 1 tbsp extra virgin olive oil
- 1 tsp Dijon mustard
- ¼ halved and sliced cucumber
- 1 sliced celery stick
- 75g sugarsnap peas
- 8 halved cherry tomatoes
- 50g sliced radishes
- 160g tinned sweetcorn
- 1 x 125g tin mackerel in spicy tomato sauce
Each serving contains
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Energy
1725kj
413kcal
21%
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Fat
18g
25%
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Saturates
4g
20%
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Sugars
14g
16%
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Salt
1.5g
25%
of the reference intake
Carbohydrate 43g
Protein 16.9g
Fibre 7.2g
Method
- Put 50g couscous and the zest and half the juice from 1 lemon in a heatproof bowl and add 200ml boiling vegetable stock. Stir well, cover and set aside for 15 mins. Fluff up with a fork. Chop a 30g pack fresh parsley and toss half into the couscous.
- Meanwhile, put the extra-virgin olive oil in a small jug with the Dijon mustard and the remaining lemon juice; mix well. Add half the remaining chopped parsley and mix again.
- Mix ¼ halved and sliced cucumber with 1 sliced celery stick, 75g sugarsnap peas, 8 halved cherry tomatoes, 50g sliced radishes and 160g tinned sweetcorn, drained. Mix into the couscous, then drizzle over the lemon and parsley dressing and season with black pepper.
- Put 1 x 125g tin mackerel in spicy tomato sauce in a bowl and lightly flake with a fork. Stir into the couscous, scatter with the remaining chopped parsley and divide between 2 lunchboxes or bowls, or cover and chill for up to 24 hrs.
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