Bruschetta Halibut with Easy Green Onion Couscous

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A delicious and colourful way to get more healthful omega-3 fat in your family’s diet.

Tags: Intermediate, 30 mins, Entrées, Pasta & Noodles, Fish, Vegetables, Baking, Low Fat, Omega 3
Serves: 4
Skill level: Intermediate
Prep time: 15  minutes
Cooking time: 20  minutes
Total: 35  minutes

Additional Information

Ingredients

4 small boneless skinless halibut fillets, about 1-1/4 lb (625 g) total
1/8 tsp (0.5 mL) salt
1/2 cup (125 mL) PC Tomato Basil Bruschetta Topping
1 cup (250 mL) PC Memories Of® Marrakech Whole Wheat Couscous
3 tbsp (45 mL) finely chopped green onions
4 tsp (20 mL) PC Splendido Extra Virgin Olive Oil - Cold Pressed
1 tsp (5 mL) finely grated lemon rind
1/4 tsp (1 mL) salt

Instructions

  1. Preheat oven to 350°F (180°C).
  2. Place each halibut fillet in centre of square of foil. Sprinkle halibut fillets with 1/8 tsp (0.5 mL) salt. Wrap each into a loose parcel, ensuring edges are crimped but that foil does not touch top of fish. Place on baking sheet. Bake in centre of oven for 10 minutes. Meanwhile, place bruschetta topping in centre of another square of foil and wrap up in similar fashion.
  3. After fish has cooked 10 minutes, add bruschetta parcel to baking sheet. Bake fish and bruschetta topping for 5 to 8 minutes or until fish is cooked through and bruschetta is hot. Meanwhile, bring 1 cup (250 mL) water to boil in small saucepan. Stir in couscous, onions, olive oil, lemon rind and 1/4 tsp (1 mL) salt. Remove from heat, cover and let stand 5 minutes.
  4. Using fork, fluff couscous. Divide evenly among four plates. Top each portion with one fish fillet. Spoon hot bruschetta over centre of fish. Garnish with sprig of basil and lemon wedge, if desired.

Nutritional Information

Per serving
Calories 360 Cal
Fat 10 g
Omega-3 Polyunsaturates 0.51 g
Sodium 420 mg
Carbohydrate 32 g
Fibre 3 g
Protein 35 g