Chili-Lime Couscous
Here, the good nutrients virtually compete for the first place on the plate! Peppers are among the vegetables richest in vitamins and provide above all the cell protection vitamins C and beta-carotene as well as fibre and iron.
Use organic peppers if possible. In recent years, there have been repeated warnings of high levels of harmful substances in goods from conventional cultivation.
(Percentage of daily recommendation)
| Calorie | 527 cal. | (25 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.5 g | (45 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 1.2 μg | (6 %) | ||
| Vitamin E | 8.1 mg | (68 %) | ||
| Vitamin K | 56.2 μg | (94 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 19.7 mg | (164 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 8 μg | (18 %) | ||
| Vitamin B₁₂ | 10 μg | (333 %) | ||
| Vitamin C | 150 mg | (158 %) | ||
| Potassium | 920 mg | (23 %) | ||
| Calcium | 70 mg | (7 %) | ||
| Magnesium | 152 mg | (51 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 50 μg | (25 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 4.7 g | |||
| Uric acid | 272 mg | |||
| Cholesterol | 110 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 2 yellow Bell pepper (about 400 grams)
- 1 Lime
- 4 ozs Couscous
- 4 fresh Mackerel (with skin, 250 grams)
- 1 tsp Corn oil
- salt
- ½ bunch cilantro
- cayenne pepper
- peppers
Preparation steps
Cut bell peppers into quarters, remove seeds, rinse and wipe dry. Cut crosswise into thin strips.
Rinse lime in hot water, wipe dry and finely grate the zest. Squeeze out lime juice.
Combine the couscous, 175 ml (approximately 3/4 cup) of water, lime zest and bell pepper strips in a pot, bring to a boil and stir. Cover and cook over low heat until couscous is al dente, about 6 minutes.
Meanwhile, rinse the mackerel fillets and pat dry with paper towels.
Brush a grill pan with oil. Season mackerel fillets with salt and place skin-side up in the pan. Cook over medium heat until browned underneath, about 3 minutes.
Flip the mackerel fillets and cook until the skin side is browned, about 3 minutes more.
Rinse cilantro, shake dry and pluck leaves. Reserve some for garnish and finely chop the rest.
Stir chopped cilantro into the couscous and season with salt and cayenne pepper.
Sprinkle the mackerel fillets with 2-3 teaspoons of lime juice and season with pepper. Arrange the fillets on the couscous, garnish with reserved cilantro leaves and serve.