Salmon couscous parcels recipe
Baked salmon and couscous parcels A foil or paper parcel of salmon, green beans, sun-dried tomatoes, olives and couscous. Use green beans and salmon straight from the freezer for ease. What could be simpler and more delicious? Each serving provides 573 kcal, 37g protein, 30g carbohydrates (of which 2g sugars), 33g fat (of which 5.5g saturates), 4g fibre and 1.2g salt. ½ vegetable stock cube400ml/14fl oz boiling water150g/5½oz couscous5 pieces sun-dried tomato, drained and slicedsmall handful olives (about 40g/1½oz), any colour, pitted and sliced (optional)1 unwaxed lemon, finely grated zest and juicehandful fresh parsley, roughly chopped (optional)200g/7oz frozen green beans4 x 100g/3½oz frozen salmon fillets2 tbsp virgin olive oilsalt and freshly ground black pepper ½ vegetable stock cube 400ml/14fl oz boiling water 150g/5½oz couscous 5 pieces sun-dried tomato, drained and sliced small handful olives (about 40g/1½oz), any colour, pitted and sliced (optional) 1 unwaxed lemon, finely grated zest and juice handful fresh parsley, roughly chopped (optional) 200g/7oz frozen green beans 4 x 100g/3½oz frozen salmon fillets 2 tbsp virgin olive oil salt and freshly ground black pepper Method Preheat the oven to 220C/200C Fan/Gas 7. Cut four pieces of kitchen foil or baking paper to the size an A4 piece of paper. Pour the boiling water into a heatproof bowl. Add the stock cube and stir until dissolved. Add the couscous, sun-dried tomatoes and olives (if using), lemon zest, parsley (if using), a pinch of salt and some ground black pepper. Mix well, put a large plate on top and leave to stand for 3 minutes.Spoon a quarter of the couscous onto one side of each piece of foil. Top with the green beans and place a salmon fillet on top. Squeeze over the lemon juice, drizzle with oil and season with black pepper. Fold the foil over the fish and fold the edges over. Repeat with the remaining three parcels. Place the parcels on a baking tray and bake for 15 minutes. When serving, open the parcels carefully as the steam will be hot! Preheat the oven to 220C/200C Fan/Gas 7. Cut four pieces of kitchen foil or baking paper to the size an A4 piece of paper. Preheat the oven to 220C/200C Fan/Gas 7. Cut four pieces of kitchen foil or baking paper to the size an A4 piece of paper. Pour the boiling water into a heatproof bowl. Add the stock cube and stir until dissolved. Add the couscous, sun-dried tomatoes and olives (if using), lemon zest, parsley (if using), a pinch of salt and some ground black pepper. Mix well, put a large plate on top and leave to stand for 3 minutes. Pour the boiling water into a heatproof bowl. Add the stock cube and stir until dissolved. Add the couscous, sun-dried tomatoes and olives (if using), lemon zest, parsley (if using), a pinch of salt and some ground black pepper. Mix well, put a large plate on top and leave to stand for 3 minutes. Spoon a quarter of the couscous onto one side of each piece of foil. Top with the green beans and place a salmon fillet on top. Squeeze over the lemon juice, drizzle with oil and season with black pepper. Fold the foil over the fish and fold the edges over. Repeat with the remaining three parcels. Place the parcels on a baking tray and bake for 15 minutes. Spoon a quarter of the couscous onto one side of each piece of foil. Top with the green beans and place a salmon fillet on top. Squeeze over the lemon juice, drizzle with oil and season with black pepper. Fold the foil over the fish and fold the edges over. Repeat with the remaining three parcels. Place the parcels on a baking tray and bake for 15 minutes. When serving, open the parcels carefully as the steam will be hot! When serving, open the parcels carefully as the steam will be hot!