Dish of the day: Kipper couscous

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An economical family meal taking advantaged of frozen ingredients – frozen kipper fillers and frozen vegetables kipper couscous
Serves: 4
Prep time: 10 mins
Cooking time: 15 mins
Total time: 25 mins
Skill level: Easy peasy
Costs:Cheap as chips

 

Ingredients

 

    • 1 tablespoon vegetable oil

 

    • 200g pack frozen kipper fillets with butter, thawed

 

    • 1 onion, peeled and diced

 

    • 2 teaspoons curry powder or garam masala

 

    • 175g (6oz) mixed frozen peas and green beans, thawed

 

    • 200g (7oz) couscous

 

    • 400ml (14fl oz) hot fish or vegetable stock

 

    • Salt and ground black pepper

 

    • 2 medium eggs, soft boiled for 7 minutes

 

 

Method

 

    • Heat the oil with the butter from the packet of fish in a frying pan. Add the diced onion and allow it to soften over a moderate heat for 10 minutes.

 

    • Add the curry powder, or garam masala to the vegetables and skinned kipper flesh, broken up into chunks.

 

    • Sprinkle in teh couscous and pour in the stock. Turn off the heat and leave to stand for 5 minutes. When the stock has been absorbed, give it all a gentle stir and season to taste.

 

    • Meanwhile, shell the eggs, cut them into quarters and add to the couscous. Serve warm or cold.

 

Nutritional information per portion

 

 

Fat 20.0g

 

Saturates 6.0g

 

Calories 377(kcal)

 

Recipe by Kate Moseley