Flaked cooked salmon over couscous with cucumber and tomato in a lemon and olive oil dressing. Ten minutes with cooked salmon.
Fish is done at 63 C (145 F) in the thickest part, the USDA safe minimum, when it flakes with a fork. Couscous is measured cooked; 180 g cooked is about 65 g dry.
- Ready in10 minutes
- Prep6 min
- Cook4 min
- Serves1
Ingredients
- 110 g salmon fillet (cooked weight)
- 180 g couscous (cooked weight)
- 80 g cucumber
- 80 g tomatoes (incl. cherry)
- 10 g lemon or lime juice
- 8 g olive oil
Method
- If the couscous is dry, pour over an equal volume of boiling water, cover for five minutes, and fluff with a fork.
- If the salmon is raw, pan-fry it skin side down for four minutes, turn, and cook two to three minutes more until it flakes.
- Chop the cucumber and tomatoes and toss them through the couscous with the olive oil, lemon juice, salt and pepper.
- Flake the salmon over the top.
What this plate gives you
The salmon fillet gives about 25 g of the 32 g of protein and most of the 22 g of fat; the couscous is the 49 g of carbohydrate. At 528 calories it is a quarter of a 2,000-calorie day. Couscous is the quickest grain in the library, five minutes in boiling water off the heat, which is why this is a ten-minute lunch. The salmon is measured cooked.
Swaps
- Canned salmon: the same protein, no cooking.
- Wholewheat couscous: about 4 g more fibre.
- Parsley and mint by the handful: no change to the numbers.
Keeping it
Dressed, it keeps a day in the fridge; the cooked salmon keeps three to four on its own.
