Pan-seared Salmon and Ratatouille
with muscat-spiced couscous
Veg-filled ratatouille makes the perfect base for rich and flaky fried salmon. Warm and fluffy couscous adds a filling factor to make this a dish that's healthy and hearty in equal measure.
Tags:
Under 650 calories
•Eat Me First
•Spicy
Allergens:
Fish
•Wheat
•Celery
•Mustard
Total Time30 minutes
Cooking Time25 minutes
DifficultyMedium
Ingredients
Serving amount
200 grams
Salmon
(Contains Fish)
1 unit(s)
Aubergine
1 unit(s)
Bell Pepper
100 grams
Couscous
(Contains Wheat May be present Soya)
1 pack(s)
Chopped Tomato with Onion & Garlic
1 sachet(s)
Hello Muscat
(Contains Celery)
1 sachet(s)
Paprika
(Contains Mustard)
5 grams
Parsley
1 sachet(s)
Harissa Paste
Not included in your delivery
to taste
Water
to taste
Salt
to taste
Pepper
to taste
Oil
to taste
Sugar
Nutrition Values
Energy (kJ)2406 kJ
Energy (kcal)575 kcal
Fat20.8 g
of which saturates3.6 g
Carbohydrate64.9 g
of which sugars19.8 g
Dietary Fiber2.7 g
Protein32 g
Cholesterol0 mg
Salt4.85 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. Nutrition for uncooked ingredients based on 2 person recipe, excludes Pantry Items.
Utensils
•Pot with Lid
Instructions
1
- Add the couscous to a medium bowl along with the muscat.
- Pour 200ml boiling water (500ml for 4p) into the bowl.
- Cover with a plate or cling film and leave aside for 10 mins (or until ready to serve).
2
- Trim the aubergine then cut into 2cm cubes.
- Halve the bell pepper and discard the core and seeds. Chop into 2cm chunks.
- Roughly chop the parsley (stalks and all).
3
- Place a large pot over high heat with a good glug of oil.
- When the oil is hot, fry the aubergine and pepper until charred, 7-9 mins.
- Season with salt and pepper.
TIP: By stirring only every so often you'll allow the veg to char nicely.
4
- Reduce the heat of the pot to medium-high.
- Add the harissa paste, chopped tomatoes, paprika, ½ tsp sugar (double for 4p) and half the parsley.
- Cover and simmer for 5-7 mins.
- Add a splash of water to loosen the sauce if necessary.
- Season to taste with salt, pepper and sugar.
5
- Meanwhile, place a pan over high heat with a drizzle of oil.
- Pat the salmon dry with kitchen paper. Season with salt and pepper.
- Once hot, add the salmon fillets, skin-side down, and cook for 4-5 mins.
- Turn over and cook on the other side for 3-4 mins more. IMPORTANT: Wash hands and equipment after handling raw fish. Fish is cooked when opaque in the middle.
6
- Fluff up the couscous with a fork and divide between bowls.
- Top with the pan-fried salmon.
- Serve the ratatouille alongside.
- Garnish with the remaining parsley.