Spicy mackerel couscous bowl recipe
Created by The Tesco Recipes team
This low-cook dinner idea uses just a kettle! Fluffy couscous is flavoured with parsley and lemon. Top with tinned mackerel for a delicious and spicy meal that's great for lunch or dinner.
See method- Serves 2
- 20 mins to prepare
- 413 calories / serving
Ingredients
- 50g Tesco Free From maize couscous
- 1 lemon
- 200ml boiling vegetable stock
- 30g pack fresh parsley
- 1 tbsp extra virgin olive oil
- 1 tsp Dijon mustard
- ¼ halved and sliced cucumber
- 1 sliced celery stick
- 75g sugarsnap peas
- 8 halved cherry tomatoes
- 50g sliced radishes
- 160g tinned sweetcorn
- 1 x 125g tin mackerel in spicy tomato sauce
Each serving contains
- Energy
- 1725kJ 413.0kcal
- Fat
- 18g
- Saturates
- 4g
- Salt
- 1.5g
- Sugars
- 14g
of the Reference intake
Carbohydrate 43.0gProtein 16.9gFibre 7.2g
Method
- Put 50g couscous and the zest and half the juice from 1 lemon in a heatproof bowl and add 200ml boiling vegetable stock. Stir well, cover and set aside for 15 mins. Fluff up with a fork. Chop a 30g pack fresh parsley and toss half into the couscous.
- Meanwhile, put the extra-virgin olive oil in a small jug with the Dijon mustard and the remaining lemon juice; mix well. Add half the remaining chopped parsley and mix again.
- Mix ¼ halved and sliced cucumber with 1 sliced celery stick, 75g sugarsnap peas, 8 halved cherry tomatoes, 50g sliced radishes and 160g tinned sweetcorn, drained. Mix into the couscous, then drizzle over the lemon and parsley dressing and season with black pepper.
- Put 1 x 125g tin mackerel in spicy tomato sauce in a bowl and lightly flake with a fork. Stir into the couscous, scatter with the remaining chopped parsley and divide between 2 lunchboxes or bowls, or cover and chill for up to 24 hrs.
- See more Low energy recipes
