Trout, couscous & veg­etable pat­ties

Healthy Food Guide (Australia) - - RECIPES -

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.

Per Serve

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

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