Couscous and catfish fillet baked in foil
Votes: 1
Time: 40 min.
Complexity: easily
Servings: 4
Complexity: easily
Servings: 4
Nutritional value per serving:
Calories 429, total fat 21 G., saturated fats G., proteins 31 G., carbohydrates 30 G., fiber G., cholesterol mg, sodium mg, sugar G.
Calories 429, total fat 21 G., saturated fats G., proteins 31 G., carbohydrates 30 G., fiber G., cholesterol mg, sodium mg, sugar G.
Prepare a complete meal for four in just half an hour in a single foil package. The base of the dish's flavor is olive oil, seasoned with smoked paprika, salt, and pepper. You'll add seasoning at each stage, layering couscous, catfish fillets, and vegetables on the foil. For the vegetable layer, consider cherry tomatoes, red onions, lemon slices, herbs, and garlic. Wrap everything in foil and pop it in the oven, where the juices and flavors will evenly blend. In no time, with minimal effort and dirty dishes, you'll have a magnificent Middle Eastern-style dish.
The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
Ingredients for the recipe:
- 1 cup couscous (preferably whole grain)
- 4 skinless catfish fillets, 180g each
- 2 tbsp. unrefined olive oil
- 3/4 tsp smoked paprika
- 2 lemons (1 thinly sliced, 1 juiced)
- 1/3 cup coarsely chopped fresh parsley or mint
- 1 medium red onion, thinly sliced
- 1 cup cherry tomatoes, halved
- 2 cloves garlic, finely chopped
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Cooking the dish according to the recipe:
- Preheat oven to 220°C. Line a baking sheet with two 75cm long sheets of aluminum foil, allowing the ends to hang over the top. Place another sheet of foil perpendicularly on top.
- Rinse the couscous in a fine-mesh sieve under cold running water. In a small bowl, combine the olive oil, paprika, and 3/4 teaspoon each of salt and pepper. Place the couscous in the center of the foil; toss with 0.5 tablespoons of seasoned oil and spread into an even layer in a 20cm square.
- Brush the catfish pieces on both sides with 1 tablespoon of seasoned oil and lay them side by side on top of the couscous. In a bowl, combine the lemon slices, parsley, red onion, tomatoes, garlic, and the remaining 1/2 tablespoon of seasoned oil, then spread evenly over the fish and couscous. Sprinkle with 2/3 cup of water, then press the opposite ends of the foil together, fold, and crimp to seal. Place the package (on a baking sheet) in the oven and bake for 25 minutes.
- Open the foil package and arrange the fish on plates. Mix the couscous and vegetables. Serve with the fish, drizzled with lemon juice.
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