Fish a good source of protein. Smoked varieties can put some health purists in a lather; however if naturally smoked with no added chemicals, we believe it fits in the ‘healthy eating’ category.

It’s good to vary your grains and this is a barley cous cous, which has respectable levels of protein and fibre. There is a lovely mix of raw vegetables in this dish providing vitamins and minerals, plus plant nutrients which are preserved by serving raw.

This recipe has the added benefit of using raw veg which have had a chance to marinate for a while. The flavours are wonderful and the colours, enticing.

All in all a balanced and tasty meal.

Prep time: Prepping the veg 5 minutes.
Marinating them at least 15 but if you don’t have time pop them in when you start cooking the fish. A bit of fiddling around at the end which took another 5 or so.
Cook time: Around 10 – 15 minutes.
Ingredients
Serves 2
  • 1 Tablespoon of Harrisa paste
  • 2 Tablespoons Extra Virgin Olive oil
  • ½ Lemon, juiced
  • 3 -4 Spring Onions (Scallions), the white end and about 5 – 6 cms of the green bit, chopped
  • 1 Courgette, chopped into small sticks
  • 1 Red pepper, deseeded and chopped
  • 1 Tablespoon of fresh or frozen parsley (not dried)
  • 160 gms Cous cous (we used the Barley Cous cous)
  • 300 ml* Fish stock from cooking the fish

*check the manufactures instructions for the cous cous you use, to see how much liquid to use. We added more than they say.

Method

  1. Put the cous cous in a large bowl and leave to one side.
  2. Mix the harrisa paste together with the extra virgin olive oil and lemon juice in another large bowl.
  3. Add the raw chopped vegetables to the harrisa mix.
  4. Leave for at least 15 minutes if you have time. If not just start at the next stage.
  5. In a large open pan, fill with enough water to cover the fish. When it is boiling put in the fish.
  6. Bring to the boil again, cook the fish for around 5 minutes*
  7. When the fish is cooked, take it out and keep warm.
  8. Bring the water to the boil again and using the instructions on the packet, pour the measured amount of water from the fish onto the cous cous. Let it stand for 4 – 6 minutes per instructions.
  9. Give the cous cous a good stir and then add to the veg and harrisa mixture. Stir well again.
  10. Finally add the fish to the cous cous and veg mixture, and gently mix, making sure the fish doesn’t disintegrate too much!
  11. Serve with or without some lovely leaves.

* Cooking fish is not an exact science! The time it takes will depend on which how thick and which cut it is and the size. The main issue is; it won’t take long. Arguably, the smoking process’ cooks’ it a little too. Keep an eye on it; once it the flesh separates easily, it’s cooked.