Fish Fillets with Couscous Crust | |
Ingredients: |
Method: |
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3/4 cup couscous 3/4 cup boiling water 1 tsp ground cumin 1/2 tsp salt |
Put couscous in shallow baking dish. Combine boiling water with cumin and salt and pour over couscous. Cover tightly and allow to rest for 15 minutes. Fluff with fork and reserve. |
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1/2 cup all-purpose flour 2 egg whites, or 1 whole Omega 3 egg, beaten |
Preheat the oven to 425° Put flour in a shallow dish. Put the beaten egg in another shallow dish. |
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6 fish fillets, 1 inch thick either sea bass, salmon, or halibut 1 Tbsp extra-virgin olive oil |
Pat fish dry. Dip into flour and shake off excess. Dip into egg and allow excess to drip off. Pat couscous into fish to coat all over. Refrigerate until ready to cook. Heat oil in an oven-proof skillet on high. Add fish and cook for 1 minute. Turn fillets gently and cook for another minute. Transfer to preheated oven and bake for 10 minutes, or until fish is opaque and flakes easily. |
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Serve on a bed of mixed salad greens, drizzled with Tomato Olive Vinaigrette; and/or with Glazed Beets and mashed, baked squash | |
| Serves 6 | from Bonnie Stern's More HeartSmart Cooking, published by Random House and the Heart and Stroke Foundation of Canada |