Crushed Salmon Couscous

Salmon is my go-to fish. Here is a recipe using canned Salmon. Canned ingredients are awesome when there is a time limit. I cook every day, and with a busy schedule or lifestyle, conserves and canned food are a hack I am grateful for. When Canned foods UK reached out to me for a dish containing at least 1 canned ingredient I could not decide which of my quick recipes to share. I settled for a favourite, “crushed salmon couscous”. This meal does not wreak havoc to my low-carb lifestyle. It is an honour being October’s guest blogger.

2 x spring onions
12 x quail eggs (or eggs of another variety)
1 can wild salmon
1 x red onion
2 x bell pepper
350g couscous
3 cloves of garlic
1 can of butter beans (aka Lima Bean)
Coconut or olive oil
Mild madras curry spice
2 x stock cubes (vegetable or fish flavour)
Rainbow peppercorn

Method:
Boil and peel the quail eggs. Set aside for later.
Preheat wok or large deep pan with two tablespoons of oil
Dice garlic, red onion, bell peppers and add to oil. Fry for 5 minutes.
Drain and crush canned salmon fillet and add to pan.
Fry for 2 minutes, then drain and add butter beans.
Add a pinch of mild curry spice and 1 tablespoon of freshly ground rainbow peppercorns.
Stir and add to crushed stock cubes.
Cover and leave to simmer for 5 minutes.
Put 350g couscous into a bowl (the bowl should be large enough to hold double the amount of couscous because it expands)
Add boiling water until couscous grain is covered by an inch of water. Then cover and let it sit for 3-5 minutes, depending on how soft or hard you prefer it. I usually let it soak for 5 minutes.
Add couscous to the pan and stir on high heat for 1 minute.
Serve garnished with halved quail eggs and finely chopped spring onions.

Course: Main
Dish: Fish
Serves: 4
Nutritional information per serving:

Nutritional value per serving

Nutrient Per serving
Energy 2455kJ
583kcal
Fat 15.2g
   of which saturates 6.7g
Carbohydrate 75.9g
  of which sugars 7.0g
Fibre 8.4g
Protein 31.4g
Salt 1.8g

5-A-DAY PORTION     One serving of this recipe counts as 1 of your 5-A-DAY target of fruit and vegetable portions.

A huge thank you to www.cannedfood.co.uk for the opportunity to be a part of the canned food project as a guest blogger and also the nutritional values provided.

 

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