Copyright John Paul Urizar
www.johnpaulurizar.com.au
Sardines are extremely high in Omega 3 fatty acids, and are easy to cook as well as cheap to buy.
Ask your fishmonger to clean and scale the fish. Ensure the fish is dry by blotting with kitchen paper. Score diagonal lines across the skin with a knife to prevent them from curling. Sprinkle over a little sea salt, wiping off any excess.
Dry roast the pinenuts until they turn golden in colour. Set them aside in a small bowl. Using the same pan dry roast the couscous in batches until you smell a lovely aromatic flavour and the grain darkens in colour.
Sauté the garlic and chilli in the olive oil and once cooked return the grain to the pan and stir.
Remove from the heat and add 1 cup of boiling water and stir. Cover and let stand for 10 minutes.
Separate the grains with a fork and combine the orange zest, parsley, pine nuts and black pepper.
Preheat the grill on high. Grill the sardines, skin side up for 2 - 3 minutes until slightly browned. Serve on the couscous.
Note : Avoid instant couscous. It may take less time to cook but it will also take less time for your body to burn it giving you less energy over a longer period of time.
Makes 4 servings
| Prep Time: | 10 mins |
| Cooking Time: | 20 mins |
| Ready in: | 30 mins |
Suitable for: |
|
| Dinner, Lunch | |
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| Nutritional Information - Per Serve | |
| Kj | 1181 kj |
| Calories | 282 kcal |
| Fat | 16.9 g |
| Saturated Fat | 3.3 g |
| Total Carbohydrate | 17.8 g |
| Total Protein | 14 g |
| Fibre | 1.8 g |
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