Grilled perch with vegetables and couscous

30 min
Type of dish: Fish, Main course, Vegetables
Temperature: Hot
Seasonal period: All year
Allergens:
Fish
Fish
Gluten
Gluten
Ingredients for 5 portions
Ingredients for portions/units
Frozen Nile perch 1.5 kg
Table salt 1.5 g
Intense olive oil 0.05 l
Garlic, bulb 1.5 ud
Parsley 2.5 g
Vegetable stock 0.5 l
Couscous 0.35 kg
Intense olive oil 0.025 l
Mixed vegetables (Jardiniére) 7.5 ud
See Recipe
Onion 0.1 kg
Carrots 0.05 kg
Green leek 0.15 ud
Parsley 0.001 g
Water 0.5 l
See Recipe
Frozen peas 0.225 kg
Carrots 0.188 kg
Runner beans 0.113 kg
Natural mushrooms 0.15 kg
Table salt 5.625 g
Sunflower oil 0.075 l
Elaboration

For this recipe, the following preparations are necessary:

  • Mixed vegetables (jardinière).
  • For the couscous:
    • Boil 1 part stock and 1 part couscous for 5 minutes and then cover with a lid, film, etc. in order to soak the couscous.
    • Once done, gently fluff the couscous with a fork in order to break the clumps, taking care not to mash it.
    • In order to get a fluffy couscous, mix it with a little olive oil and tahini (sesame paste) which will make the couscous tastier.
  • For the perch:
    • Season the perch individually with salt.
    • Grill it.
    • Preparate fried sauce.

SERVING

  • Place the perch on the plate.
  • Heat the couscous and the vegetables and place them next to the perch.
Nutritional information (1 portion)
Energy
490.33
kcal
Carbohydrates
60.59
g
Proteins
18.72
g
Lipids
18.6
g
Sugars 8.46 g
Salt (Sodium) 638.83 mg
Folic acid 62.53 ug
Vitamin C 20.93 g
Vitamin A 592.89 ug
Zinc 1.01 mg
Iron 2.03 mg
Calcium 84.66 mg
Cholesterol 0.08 mg
Polyunsaturated fatty acids 2.61 g
Monounsaturated fatty acids 11.12 g
Saturates 3.08 g
Fiber 8.35 g
The data is merely a guide and should not be used for medical purposes. Those responsible for the web disclaims any responsibility.