Parelcouscous met koolvis en courgette
met verse tijm, rode peper en citroen
Wist je dat parelcouscous is ontstaan in de jaren '50 ter vervanging van rijst, een destijds schaars product?
Tags:
Calorie Smart
•Extra Veggies
Allergens:
Hvede
•Pesce
The quantities provided above are averages only.
Always refer to the product label for the most accurate information about ingredients and allergens
Total30 minutes
Cooking Time30 minutes
DifficultyMedium
Ingredients
Serving amount
½ piece
Onion
1 piece
Garlic
¼ piece
Red chili pepper
¼ piece
Lemon
2.5 g
Fresh thyme
½ piece
Courgette
75 g
Giant couscous
1 piece
Pollock
1 piece
Tomato
½ piece
Romano pepper
Not included in your delivery
½ tablespoon
Sunflower oil
½ tablespoon
Olive oil
½ piece
Low sodium vegetable stock cube
to taste
Salt and pepper
Nutrition Values
Energy (kJ)2326 kJ
Calories556 kcal
Fat15 g
Saturated Fat2.4 g
Carbohydrate68 g
Sugar10.4 g
Dietary Fiber7.1 g
Protein32.5 g
Salt1 g
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Utensils
•Grater
•Pan
•Wok or sautépan
•Paper Towel
•Wok or sautépan
Cooking Steps
1
- Snipper de ui en pers de knoflook of snijd fijn.
- Verwijder de zaadlijsten van de rode peper (let op: pittig! Gebruik naar smaak) en snijd de rode peper fijn.
- Was de citroen grondig. Rasp de schil van de citroen met een fijne rasp en pers de citroen uit.
- Ris de blaadjes van de tijm en snijd de courgette, puntpaprika en tomaat in blokjes.
2
- Breng ruim water aan de kook in een pan voor de parelcouscous en verkruimel het bouillonblokje erboven.
- Voeg de parelcouscous toe en kook in 12 - 14 minuten gaar. Giet af en laat uitstomen.
3
- Verhit ondertussen de olijfolie in een wok of hapjespan op middelhoog vuur. Dep de koolvis droog met keukenpapier. Bak de koolvis 1 - 2 minuten per kant.
- Haal uit de pan en bewaar apart. Verhit de zonnebloemolie in dezelfde wok of hapjespan op middellaag vuur en fruit de ui, knoflook en rode peper 2 minuten.
- Voeg de courgette, puntpaprika, tijm en citroenrasp toe en bak 6 minuten mee. Breng op smaak met peper en zout.
4
- Voeg de tomaat toe aan de pan met groenten. Breng op smaak met 1/2 el citroensap per persoon, peper en zout en verhit nog 1 minuut. Zet daarna het vuur uit.
- Voeg vervolgens de parelcouscous toe en meng het geheel goed.
- Verdeel het gerecht over de borden.
- Leg de vis op de couscous en besprenkel naar smaak met extra citroensap.
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