Dairy Farmers of Canada

Moroccan-Spiced Fish and Couscous

Our dietitians' favourite

The Moroccan spices, fresh orange and yogurt give a nice lift to simple fish and couscous. You’ll be amazed at the nice texture and flavour you get by cooking the couscous in the milk. Serve some sautéed greens or a leafy green salad to complete the meal.

  • Prep: 15 min
  • Cooking: 15 min
Yields 4 Servings
moroccan spiced fish and couscous

Ingredients

  • 1 tsp (5 mL) ground cumin
  • 1/8 tsp (.5 mL) ground cinnamon
  • 1/8 tsp (.5 mL) cayenne pepper
  • Salt
  • 2 tsp (10 mL) grated orange zest
  • 1/4 cup (60 mL) plain yogurt
  • 4 skinless white fish fillets such as haddock (about 1 lb/500 g total)
  • 1 tbsp (15 mL) butter
  • 1 onion chopped
  • 2 cloves garlic minced
  • 1 cup (250 mL) frozen green peas or chopped green beans thawed
  • 2 cups (500 mL) milk
  • 1 cup (250 mL) whole wheat couscous
  • 2 oranges peeled and sliced
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Preparation

Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper or foil.

In a small bowl, combine cumin, cinnamon, cayenne, 1/4 tsp (1 mL) salt and orange zest.  Transfer half to another bowl and stir in yogurt.

Pat fish fillets dry; cut into 4 equal portions, if necessary. Place on prepared baking sheet; spread evenly with yogurt mixture. Bake in preheated oven for about 10 minutes or until fish flakes easily with a fork.

Meanwhile, in a medium saucepan, melt butter over medium heat. Sauté onion for 3 minutes or until starting to soften. Add garlic, remaining spice mixture and 1/4 tsp (1 mL) salt; sauté for 2 minutes or until onion is softened. Stir in peas or green beans. Pour in milk; bring to a simmer, stirring often. Stir in couscous. Remove from heat, cover and let stand for 5 to 10 minutes or until liquid is absorbed.

Fluff couscous with a fork. Spoon onto plates and top with fish and garnish with orange slices.

Tips

If you prefer to use fresh peas or green beans instead of thawed frozen vegetables, add them to the saucepan with 1/4 cup (60 mL) water and boil for 3 minutes before adding the milk.

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Nutritional information

Per serving
Energy: 425 Calories
Protein: 34 g
Carbohydrate: 56 g
Fat: 7 g
Fibre: 6 g
Sodium: 417 mg

Top 5 Nutrients

(% DV*)
Calcium: 23 % / 250 mg
Vitamin B12: 151 %
Vitamin C: 76 %
Selenium: 74 %
Phosphorus: 49 %

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