Couscous with Vegetables and Fish Meatballs
Category: Main Courses
Serves: 4
Ingredients
For the Couscous with Vegetables:
| Ingredient | Quantity |
|---|---|
| Couscous | 250g |
| Water | 250g |
| Pumpkin | 200g |
| Carrots | 150g |
| Green Beans | 150g |
| Baby Zucchini | 120g |
| Fresh Spring Onion | 2 |
| Celery | 1 stalk |
| Lemon Zest | ½ |
| Extra Virgin Olive Oil | As needed |
| Fine Salt | As needed |
| Black Pepper | As needed |
| Fresh Mint | As needed |
For the Fish Meatballs:
| Ingredient | Quantity |
|---|---|
| Sea Bream (Orata) | 260g |
| Potato | 1 |
| Fresh Thyme | 1 sprig |
| Breadcrumbs | 30g |
| Fresh Parsley | As needed |
| All-Purpose Flour | As needed |
| Extra Virgin Olive Oil | As needed |
| Fine Salt | As needed |
| Black Pepper | As needed |
Preparation Steps
1. Preparing the Fish Meatballs:
- Begin by boiling a potato. Once it’s cooked, peel it and mash it directly into a bowl using a potato masher.
- Next, prepare the sea bream (orata). Start by cleaning the fish: remove the scales, gills, and any internal organs. If you need guidance, refer to our kitchen school for the best techniques.
- Use a sharp knife to fillet the fish. First, cut along the back to separate the fillet from the bones. Then, carefully remove the second fillet from the other side. Make sure to eliminate any bones using tweezers and pass your hand over the fillet to ensure it’s bone-free.
- Afterward, peel off the skin of the fish, making sure to preserve the meat.
- Cut the fish fillet into pieces and transfer them to the bowl with the mashed potato. You will need approximately 260g of fish.
- Season with salt, black pepper, fresh thyme leaves, and chopped parsley.
- Add breadcrumbs to the mixture and mix everything together by hand until you get a smooth consistency.
- Shape the mixture into small meatballs, about 5g each.
- Place some flour in a separate bowl and lightly coat each meatball in the flour.
- Arrange the meatballs on a tray and refrigerate them until you are ready to fry them.
2. Preparing the Vegetables for the Couscous:
- Start by washing and finely chopping the celery.
- Peel the carrot and chop it finely.
- Trim and thinly slice the spring onions.
- Peel the pumpkin, remove the seeds, and cut it into cubes.
- Wash the green beans, cut off the ends, and then cut each into three pieces.
- Finally, slice the baby zucchini into rounds after washing and drying them.
3. Cooking the Vegetables:
- Heat a large non-stick pan over medium heat and add a drizzle of olive oil.
- Add the chopped celery, carrots, and spring onions to the pan. Sauté for about 20 minutes, stirring occasionally. If needed, add a splash of water to help soften the vegetables.
- Season with salt and pepper to taste.
4. Cooking the Couscous:
- Bring a large pot of water to a boil, adding a pinch of salt and a splash of olive oil.
- Once the water reaches a rolling boil, add the couscous. Stir and cover the pot to allow the couscous to steam for a few minutes.
5. Combining the Couscous and Vegetables:
- Transfer the couscous to the pan with the sautéed vegetables, and add the sliced baby zucchini.
- Let everything cook together for a few minutes to allow the flavors to meld. Set aside.
6. Frying the Fish Meatballs:
- Heat some extra virgin olive oil in a frying pan over medium heat.
- Carefully place the fish meatballs in the hot oil, being careful not to overcrowd the pan.
- Fry the meatballs until they are golden and crispy on all sides. Once cooked, remove them from the pan and place them on a paper towel to drain any excess oil.
7. Bringing It All Together:
- Gently fold the cooked fish meatballs into the couscous and vegetable mixture. Add a few fresh mint leaves for a fragrant touch.
- Taste and adjust seasoning with additional salt and pepper if needed.
8. Serving:
- Serve the couscous with vegetables and fish meatballs hot, garnished with extra fresh mint leaves if desired.
- This light yet flavorful dish is perfect for a healthy, satisfying meal that combines the delicate flavors of fish with the richness of fresh vegetables.
Enjoy your delicious Couscous with Vegetables and Fish Meatballs!
Nutritional Information (Per Serving):
- Calories: 380 kcal
- Protein: 28g
- Carbohydrates: 40g
- Fat: 12g
- Fiber: 7g
- Sodium: 210mg
This dish offers a delightful balance of nutrients, from the omega-3-rich fish to the fiber-packed vegetables, making it an excellent choice for a wholesome meal.
