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.
{"id":"sou-0014","title":"Cape Malay Masala Fish with Tomato Sambal and Couscous","cuisine":"south-african","dietTypes":["Balanced","Pescatarian"],"mealType":["lunch","dinner"],"difficulty":"Easy","calories":650,"imageUrl":"","images":[],"instructionImages":{},"publishedAt":"","tags":["lunch","dinner","quick","spiced","sambal"],"seasonalIngredients":["tomato","onion","coriander"],"estimatedMacros":{"protein":"51 g","carbohydrates":"69 g","fat":"19 g","fiber":"9 g"},"servings":1,"item":{"id":"sou-0014","recipeId":"sou-0014","dayIndex":0,"mealKey":"lunch","type":"recipe","name":"Cape Malay Masala Fish with Tomato Sambal and Couscous","calories":650,"recipeUrl":"","cookingInstruction":"Cook the couscous: pour boiling water over couscous with a pinch of salt, cover 5 minutes, then fluff with a fork. Season fish with salt, pepper, and masala spice mix. 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. In the same pan, add onion and cook 2 minutes. Add tomato and cook 3 minutes until softened. Stir in lemon juice and half the cilantro. Spoon sambal over the fish. Serve fish with couscous and remaining cilantro.","cookingInstructions":["Cook the couscous: pour boiling water over couscous with a pinch of salt, cover 5 minutes, then fluff with a fork.","Season fish with salt, pepper, and masala spice mix.","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.","In the same pan, add onion and cook 2 minutes. Add tomato and cook 3 minutes until softened.","Stir in lemon juice and half the cilantro. Spoon sambal over the fish.","Serve fish with couscous and remaining cilantro."],"cuisine":"south-african","dietTypes":["Balanced","Pescatarian"],"mealType":["lunch","dinner"],"difficulty":"Easy","estimatedMacros":{"protein":51.254000000000005,"carbohydrates":69.22160000000001,"fat":19.1582,"fiber":9.254999999999999,"alcohol":0},"ingredients":[{"name":"firm white fish fillet (hake or kingklip)","grams":206,"calories":206},{"name":"couscous, dry","grams":66,"calories":244},{"name":"tomato, diced","grams":169,"calories":30},{"name":"onion, thinly sliced","grams":66,"calories":26},{"name":"canola oil","grams":13,"calories":115},{"name":"Cape Malay masala spice mix","grams":6,"calories":18},{"name":"lemon juice","grams":14,"calories":4},{"name":"fresh cilantro, chopped","grams":9,"calories":3},{"name":"salt","grams":2,"calories":0},{"name":"black pepper","grams":0.94,"calories":2}]},"relatedSections":[{"title":"More Lunch Recipes","path":"/recipes/lunch","recipes":[{"id":"por-0054","title":"Tomato Rice with Seared Tuna and Herb Oil","cuisine":"portuguese","dietTypes":["Balanced","High satiety","Heart friendly","High protein","Pescatarian","Gluten free"],"mealType":["lunch","dinner"],"tags":["tomato rice","seared fish","one pot","bright"],"difficulty":"Medium","imageUrl":"/recipe-images/por-0054-a.png"},{"id":"aus-0012","title":"Tasmanian Salmon with Dill Potato Salad and Pickled Cucumber","cuisine":"australian","dietTypes":["Balanced","Heart friendly","Pescatarian","Gluten free"],"mealType":["lunch","dinner"],"tags":["lunch","dinner","fresh","pan-seared","protein rich"],"difficulty":"Easy","imageUrl":"/recipe-images/aus-0012-a.png"},{"id":"ger-0003","title":"Potato Pancakes with Herb Quark and Smoked Salmon","cuisine":"german","dietTypes":["Balanced","High satiety","Pescatarian"],"mealType":["lunch","dinner"],"tags":["lunch","dinner","crispy","pan fried","seafood"],"difficulty":"Easy","imageUrl":"/recipe-images/ger-0003-a.png"}]},{"title":"More Pescatarian Meals","path":"/recipes/pescatarian","recipes":[{"id":"fus-0059","title":"Cajun Tamari Salmon with Coconut Grits, Charred Corn and Pineapple","cuisine":"fusion","dietTypes":["Balanced","Pescatarian","Gluten free","High satiety"],"mealType":["lunch","dinner"],"tags":["creamy","spicy","skillet","sweet and savory","coconut lime"],"difficulty":"easy","imageUrl":"/recipe-images/fus-0059-a.png"},{"id":"ita-0002","title":"Sicilian Pasta with Sardines and Fennel","cuisine":"italian","dietTypes":["Balanced","Heart friendly","Pescatarian"],"mealType":["lunch","dinner"],"tags":["lunch","dinner","seafood","sweet-savory","pasta","Sicilian"],"difficulty":"Medium","imageUrl":"/recipe-images/ita-0002-a.png"},{"id":"isr-0056","title":"Chraime Spicy Fish with Chickpeas","cuisine":"israeli","dietTypes":["Balanced","High satiety","Heart friendly","Pescatarian","Gluten free"],"mealType":["lunch","dinner"],"tags":["spicy","stovetop","protein rich","saucy"],"difficulty":"Medium","imageUrl":"/recipe-images/isr-0056-a.png"}]}]}
