south-african

Cape Malay Masala Fish with Tomato Sambal and Couscous

This dish pairs firm white fish fillet with couscous, dry, tomato, diced and Cape Malay masala spice mix. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Lunch Dinner

Easy

Balanced Pescatarian

Set your calorie target 650 kcal

300 kcal 2000 kcal

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Estimated macros per portion

51 g Protein

69 g Carbohydrates

19 g Fat

9 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

206g firm white fish fillet (hake or kingklip) 206 kcal
66g couscous, dry 244 kcal
169g tomato, diced 30 kcal
66g onion, thinly sliced 26 kcal
13g canola oil 115 kcal
6g Cape Malay masala spice mix 18 kcal
14g lemon juice 4 kcal
9g fresh cilantro, chopped 3 kcal
2g salt 0 kcal
1g black pepper 2 kcal

Cooking instructions

couscoussalt
Cook the couscous: pour boiling water over couscous with a pinch of salt, cover 5 minutes, then fluff with a fork.
firm white fish fillet (hake or kingklip)Cape Malay masala spice mixsaltblack pepper
Season fish with salt, pepper, and masala spice mix.
firm white fish fillet (hake or kingklip)canola oil
Heat oil in a nonstick skillet over medium-high heat. Cook fish 2-3 minutes per side until just cooked through; remove to a plate.
tomatoonion
In the same pan, add onion and cook 2 minutes. Add tomato and cook 3 minutes until softened.
firm white fish fillet (hake or kingklip)lemon juicefresh cilantro
Stir in lemon juice and half the cilantro. Spoon sambal over the fish.
firm white fish fillet (hake or kingklip)couscousfresh cilantro
Serve fish with couscous and remaining cilantro.