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




    • 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





    • 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