Trout, couscous & vegetable patties
Serves 4 Cost per serve $2.60 Time to make 30 min dairy free diabetes friendly ¾ cup wholemeal couscous
100g smoked trout fillet, flaked
1 large carrot, grated
1 large zucchini, grated,
squeezed of excess moisture
1 cup fresh or canned corn kernels
2 tablespoons chopped chives
2 tablespoons chopped mint leaves
2 teaspoons lemon zest
¼ cup wholemeal
plain flour 2 eggs 2 tablespoons olive oil 4 cups garden salad, to serve Lemon wedges, to serve 1 Place the couscous in a large heatproof bowl. Add ¾ cup of boiling water and stir the couscous grains to combine. Cover; set aside for 4 minutes. Use a fork to fluff and separate out the grains. Cool.
2 Add the trout, carrot, zucchini, corn, herbs, lemon zest, flour and eggs to the couscous. Stir until well combined. Use slightly wet clean hands to shape the mixture into eight 1cm-thick patties. 3 Heat half of the olive oil in a large non-stick frying pan over a medium-high heat. Cook 3–4 patties at a time, for 2–3 minutes each side, or until golden. Repeat with remaining patties, adding a little of the remaining oil as required. 4 Divide the patties among four serving plates, and serve with garden salad and lemon wedges.
1794kJ/429cal Protein 19.0g Total Fat 16.2g Sat Fat 2.8g Carbs 47.5g Sugars 8.0g Fibre 8.0g Sodium 321mg Calcium 79mg Iron 1.8mg