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Ингредиенты
- 50 gm Couscous, see notes Salt and freshly grnd black pepper
- 75 gm Pecorino or possibly Parmesan cheese
- 4 x Long, skinless cod fillets, 175 grams each Plain flour
- 1 lrg Egg Roasted tomatoes and sugar-snap peas, to accompany
Инструкции
- 1. Soak couscous in 75ml boiling water till liquid is absorbed. Season.
- Spread on a tray; leave uncovered for 15 min to dry out a little. Grate cheese. Place couscous in a bowl and stir in the cheese.
- 2. Season fish. Dip in flour, beaten egg, then couscous. Twist as if into a knot, place on a baking sheet, cover lightly and refrigeratefor 1 hr.
- 3. Grease grill pan; place fish under a moderately warm grill for 12-14 min or possibly till cooked through.
- Serve with tomatoes and peas.
- To prepare ahead: Complete to the end of step 2. Cover and refrigeratefor up to three hrs. To use: Complete the recipe.
- NOTES :Preparation Time: 30 min, plus standing and chilling
- Cooking Time: 15 minutescouscous with 50g fresh white breadcrumbs mixed with 50g pecorino or possibly Parmesan cheese, 30ml/2 level tbsp each minced flat-leaf parsley and minced mixed herbs, salt and pepper.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 43g | |
| Recipe makes 4 servings | |
| Calories 145 | |
| Calories from Fat 59 | 41% |
| Total Fat 6.67g | 8% |
| Saturated Fat 3.64g | 15% |
| Trans Fat 0.0g | |
| Cholesterol 69mg | 23% |
| Sodium 305mg | 13% |
| Potassium 61mg | 2% |
| Total Carbs 10.53g | 3% |
| Dietary Fiber 0.6g | 2% |
| Sugars 0.26g | 0% |
| Protein 10.36g | 17% |
