Bake In The Bag Monkfish with Preserved Lemon Couscous Recipe

Summary

Preparation Time15 MinCooking Time30 Min
Ready In45 MinDifficulty LevelMedium
Health IndexAverageServings6
MethodMain Ingredient
Interest Group

Ingredients

 Couscous9 Ounce (250 Gram)
 Ground cumin2 Teaspoon
 Cumin seeds1 Teaspoon
 Onions spring6 , thinly sliced
 Preserved lemons2 , sliced and roughly chopped
 Chopped coriander2 Tablespoon
 Cherry tomatoes18 , quartered
 Saffron1 Teaspoon
 Fennel bulbs2 Small, cut in half, cores removed and sliced into 5mm slices
 Monkfish fillet25 Ounce, sliced at an angle into 1 cm slices, about 2-3 slices per person (1.2 Kilogram)
 Cucumber1 , peeled, deseeded, sliced
 Radishes15 , thinly sliced
 Greek yogurt8 Ounce (200 Gram)
 Lemon juice1 Tablespoon (Juice 1 Lemon)
 Sumac1⁄2 Teaspoon
 Extra virgin olive oil2 Tablespoon

Nutrition Facts

Serving size

Calories 379 Calories from Fat 71

% Daily Value*

Total Fat 8 g11.9%

Saturated Fat 0.86 g4.3%

Trans Fat 0 g

Cholesterol 29.5 mg

Sodium 208.5 mg8.7%

Total Carbohydrates 48 g15.9%

Dietary Fiber 6.1 g24.4%

Sugars 4.5 g

Protein 28 g56.5%

Vitamin A 19.9% Vitamin C 48.4%

Calcium 16.8% Iron 16.3%

*Based on a 2000 Calorie diet

Directions

GETTING READY
1. Heat oven to 200C/fan 180C/gas
2. Cut out 6 large sheets and place them on a flat surface

MAKING
3. Combine the couscous, ground cumin, cumin seeds, spring onions, lemons, coriander, tomatoes and seasoning in a bowl.
4. Drizzle olive oil and toss
5. Boil 180ml water and add the saffron. Take off the heat.
6. Pour the water over the couscous and stir.
7. In the centre of the front half of each sheet of foil apply a little olive oil and divide the sliced fennel equally between them.
8. Distribute the couscous equally among the sheets, arranging it on the fennel in neat little piles.
9. Taking about 3 monkfish medallions, top each pile of couscous.
10. Over the monkfish shower the remaining oil and season.
11. Pull in the top edge of one sheet of foil over the fish such that it meets the bottom edge.
12. Row up the sides sealing them by folding them over 3 times and pressing down firmly to secure.
13. The parcels must contain sealed ends on 3 sides with one side remaining open.
14. Do the same and make 6 parcels.
15. Slightly lift up each parcel without causing any harm to the arrangement inside to be able to pour 3 tablespoon of water into each bag without it dribbling out.
16. Seal the remaining edge of each parcel with the same neat folds.
17. Arranging the parcels on 2 baking sheets place in the oven for about 15-20 minutes.
18. If the baking sheets have different heights, change them halfway through.
19. In a large bowl mix in all the salad ingredients and season to taste.

SERVING
20. For serving, on each warmed plate place a parcel ready to be cut open at the table.
21. Serve the salad in its bowl.
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