Alaska Sole with Couscous
Courtesy of Alaska Seafood Marketing Institute 4 Servings • 10 Min. Prep Time • 35 Min. Cook Time| Ingredients |
|---|
| 2/3 c. uncooked couscous |
| 1/4 c. sliced green onions |
| 1 tsp. ground coriander |
| 3/4 tsp. paprika |
| 1/4 tsp. hot pepper sauce |
| 1/2 c. sliced almonds |
| 1/2 c. currants |
| 1 can (14 oz.) chicken broth,divided |
| 4 Alaska Sole fillets (4 to 6-oz. ea.) |
| 2 Tbsp. melted butter or margarine |
| 1 lemon, thinly sliced |
| 2 Tbsp. chopped fresh parsley |
Directions:
1. Preheat oven to 450ºF. Spray a 13x9-in. baking dish with cooking spray. In a large bowl, add couscous, onions, coriander, paprika, pepper sauce, almonds, currants and chicken broth; mix thoroughly. Place couscous mixture in baking dish.
2. Rinse any ice glaze from frozen Alaska Sole fillets under cold water; pat dry with paper towel. Place fillets in a single layer on top of couscous. Brush each fillet with butter and top with lemon slices.
3. Cover pan and place in heated oven; roast 30 to 35 min. for frozen fillets or 20 to 25 min. for fresh/thawed fish. Cook just until fish is opaque throughout. Sprinkle with parsley before serving.
Cook's Tip: Substitute Alaska Cod or Pollock fillets for Alaska Sole. Adjust cook time for smaller fillets, if necessary.
Nutrition:
Calories: 426; Total Fat: 15g; Saturated Fat: 5g; Cholesterol: 98mg; Total Carbs: 29g; Fiber: 4g; Protein: 42g; Sodium: 719mg;