EatSmarter exclusive recipe

Saffron Couscous

with Fish and Vegetables
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Saffron Couscous

Saffron Couscous - A light and aromatic Middle Eastern dish

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Health Score:
Health Score
9,6 / 10
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
ready in 2 h. 45 min.
Ready in
Calories:
634
calories
Calories

Healthy, because

Even smarter

Nutritional values

The fish potpourri provides a lot of protein power; especially during pregnancy, while breastfeeding or during intensive muscle training a lot of protein is needed. In addition, sea creatures supply us with three quarters of the daily requirement of iodine, essential for the thyroid gland, and the full daily requirement of vitamin D - very important for calcium utilization.

If you want to save yourself the trouble of preparing all the little fish - or not get them - you can take fish chops, for example from cod and salmon.

1 serving contains
(Percentage of daily recommendation)
Calorie634 kcal(30 %)
Protein49 g(50 %)
Fat24 g(21 %)
Carbohydrates51 g(34 %)
Sugar added0 g(0 %)
Roughage10 g(33 %)
Vitamin A1.3 mg(163 %)
Vitamin D5.3 μg(27 %)
Vitamin E5.3 mg(44 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin13.4 mg(112 %)
Vitamin B₆0.8 mg(57 %)
Folate85 μg(28 %)
Pantothenic acid1.1 mg(18 %)
Biotin25.3 μg(56 %)
Vitamin B₁₂7 μg(233 %)
Vitamin C20 mg(21 %)
Potassium973 mg(24 %)
Calcium160 mg(16 %)
Magnesium121 mg(40 %)
Iron5.8 mg(39 %)
Iodine152 μg(76 %)
Zinc4 mg(50 %)
Saturated fatty acids6.4 g
Uric acid364 mg
Cholesterol103 mg
Development of this recipe:

Ingredients

for
4
Ingredients
1 ¼ kilograms
small Fish (such as gurnard, red mullet and scorpion fish)
½ bunch
3 ½ tablespoons
3
3
1 piece
fresh Ginger root (about 30 grams)
4
Carrots (each about 100 grams)
4
Zucchini (each about 250 grams)
1
Moroccan Lemon
12
large, green Olives (with pits)
1 teaspoon
1 stalk
1 small package
Saffron threads (0.1 grams)
200 milliliters
400 milliliters
400 milliliters
250 grams
2 tablespoons
Butter (25 grams)
Preparation

Kitchen utensils

2 Pots (with lid), 1 Casserole dish, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Fork, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Peeler, 1 Kitchen shears, 1 optional Mandoline

Preparation steps

1.
Saffron Couscous preparation step 1

Remove fish scales with the back of a knife.

2.
Saffron Couscous preparation step 2

Trim tail fins, remove all other fins.

3.
Saffron Couscous preparation step 3

Make an incision to the bone on each side of fish. Rinse fish and pat dry.

4.
Saffron Couscous preparation step 4

Rinse cilantro, shake dry, coarsely chop the leaves and mix with 2 tablespoons oil. Place the fish in a baking dish or bowl and pour the cilantro oil on top. Cover and place in refrigerator to marinate for 2 hours.

5.
Saffron Couscous preparation step 5

Peel onions, garlic and ginger. Chop onions into 5 mm (approximately 1/4-inch) thick rings. Thinly slice garlic and ginger.

6.
Saffron Couscous preparation step 6

Rinse and peel carrots. Rinse zucchini. Halve both vegetables diagonally, then lengthwise into quarters.

7.
Saffron Couscous preparation step 7

Rinse lemon and cut into large pieces. Remove pits from olives.

8.
Saffron Couscous preparation step 8

Heat the remaining olive oil in a large wide pot about 15 minutes before the fish has completed marinating. Add onions, garlic and ginger and cook on medium heat until soft.

9.
Saffron Couscous preparation step 9

Add lemon, olives, cumin, cinnamon stick and half of saffron to pan. Pour in white wine and fish stock and bring to a boil. Add carrots, cover and cook over low heat for 4 minutes.

10.
Saffron Couscous preparation step 10

Add zucchini and cook for another 3 minutes.

11.
Saffron Couscous preparation step 11

Add fish to pot, cover and cook for a total of 12-15 minutes over low heat, turning fish over one time.

12.
Saffron Couscous preparation step 12

Meanwhile, bring  remaining broth and saffron to a boil. Add couscous and boil again briefly while stirring. Remove from heat. Cover with lid and set aside for 7 minutes.

13.
Saffron Couscous preparation step 13

Fluff couscous with a fork. Melt and gently fold in butter and season lightly with salt.

14.
Saffron Couscous preparation step 14

Pile couscous onto a large plate. Place fish and vegetables on top of couscous. Season with salt and pepper and pour some of the piping-hot pan juices over the couscous. Serve remaining broth separately.