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Moroccan-spiced fish and couscous

The Moroccan spices, fresh orange and yogurt give a nice lift to simple fish and couscous.
Recipe provided by Dairy Farmers of Canada ©
Moroccan spiced fish and couscous on a white plate with orange slices
4 servings / 30 min

Prep 15 min / Cook 15 min

The Moroccan spices, fresh orange and yogurt give a lift to simple fish and couscous. You’ll be amazed at the nice texture and flavour you get by cooking the couscous in the milk. Serve some sautéed greens or a leafy green salad to complete the meal.

Ingredients
  • 1 tsp (5 mL) ground cumin
  • 1/8 tsp (0.5 mL) ground cinnamon
  • 1/8 tsp (0.5 mL) cayenne pepper
  • 2 tsp (10 mL) grated orange zest
  • 1/4 cup (50 mL) 1% plain yogurt
  • 4 skinless white fish fillets, such as haddock (about 1 lb/450 g total)
  • 1 tbsp (15 mL) butter
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 cup (250 mL) frozen green peas or chopped green beans, thawed
  • 2 cups (500 mL) 1% milk
  • 1 cup (250 mL) whole wheat couscous
  • 2 oranges, peeled and sliced
Directions
  1. Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper or foil.
  2. In a small bowl, combine cumin, cinnamon, cayenne and orange zest. Transfer half to another bowl and stir in yogurt.
  3. Pat fish fillets dry; cut into 4 equal portions, if necessary. Place on prepared baking sheet; spread evenly with yogurt mixture. Bake in preheated oven for about 10 minutes or until fish flakes easily with a fork.
  4. Meanwhile, in a medium saucepan, heat oil over medium heat. Sauté onion for 3 minutes or until starting to soften. Add garlic and remaining spice mixture; sauté for 2 minutes or until onion is softened. Stir in peas or green beans. Pour in milk; bring to a simmer, stirring often. Stir in couscous. Remove from heat, cover and let stand for 5 to 10 minutes or until liquid is absorbed.
  5. Fluff couscous with a fork. Spoon onto plates and top with fish and garnish with orange slices.

Tips

  • If you prefer to use fresh peas or green beans instead of thawed frozen vegetables, add them to the saucepan with 1/4 cup (50 mL) water and boil for 3 minutes before adding the milk.
Nutritional info per serving (1 of 4)
  • Calories 366
  • Protein 30 g
  • Total Fat 6 g
    Saturated Fat 2 g
    Cholesterol 68 mg
  • Carbohydrates 50 g
    Fibre 8 g
    Sugars 17 g
    Added sugars 0 g
  • Sodium 349 mg
  • Potassium 912 mg