Fish and vegetable couscous

Ingredients

• 300 gprecooked couscous
• 1 fillet, 200 ggrouper or cod
• 1 fillet, 200 gsea bream
• 200 gsquid
• 200 gbaby cuttlefish
• 1 stalkcelery, with leaves
• 1onion
• 1 clovegarlic, peeled
• 1 teaspoontomato purée
• 1aubergine
• 1carrot
• 1green courgette
• 1/2red pepper
• 1/2yellow pepper
• as neededvegetable or fish stock, including stock made from a cube
• 1bay leaf
• 2 sprigsparsley, chopped
• 100 mlextra-virgin olive oil
• to tastesalt
• to tasteblack pepper
• to tastechilli

Instructions

1. 1

   Prepare fish

   Clean the fish and shellfish and cut them into small pieces. Blanch them for 1 minute in lightly salted boiling water. Clean the vegetables and cut them into very small dice.

2. 2

   Brown seafood

   Finely chop the onion and celery, and peel the garlic. Heat a drizzle of oil in a large pan and briefly brown the fish and shellfish. Remove them from the pan and set aside.

3. 3

   Soften aromatics

   Add a drizzle of oil to a large saucepan. Over a low heat, soften the crushed garlic, chilli, chopped onion and celery.

4. 4

   Make the broth

   Stir in the tomato purée until it dissolves. Remove the garlic, add 1.3 litres of hot water, season with salt and pepper, and add the bay leaf. Bring to the boil.

5. 5

   Cook seafood

   Add the fish and shellfish and cook for about 20 minutes. When cooked, strain the broth and set it aside; keep the fish and shellfish aside too.

6. 6

   Fry vegetables

   In a separate pan, cook the courgette, aubergine and peppers with a drizzle of oil for about 10 minutes, stirring with a wooden spoon.

7. 7

   Season couscous

   Season the diced vegetables with salt and set them aside. Put the couscous in a large bowl, add 4.5 tablespoons of oil and rake through it with a fork to separate the grains.

8. 8

   Soak couscous

   Pour about 350 ml of the fish and shellfish cooking broth over the couscous. Cover the bowl with cling film and leave it for about 10 minutes, or for the time stated on the packet, so it cooks by absorption.

9. 9

   Fluff grains

   After the resting time, fluff the couscous again with a fork until it has a soft, delicate texture.

10. 10

    Combine and serve

    Add the fish, shellfish, vegetables and parsley, then mix carefully. Serve the fish and vegetable couscous warm or at room temperature.

What is fish and vegetable couscous?

Couscous is a familiar dish across the Mediterranean, and this version is associated with Pantelleria, the Sicilian island. It pairs precooked couscous with fish, shellfish and diced vegetables, using the seafood cooking broth to flavour and soften the grains.

The method keeps the components distinct before combining them: seafood is cooked in the broth, while the vegetables are browned separately. That helps each ingredient contribute its own flavour and texture.

Nutrition and macros by portion

The nutrition label shows one serving as written: 720 calories, 48g protein, 75g carbs, 27g fat.

The couscous supplies most of the carbohydrates, while the fish and shellfish provide much of the protein. Olive oil contributes most of the fat; the vegetables add fibre and help round out the plate. For a balanced meal, serve a portion with a leafy salad or extra non-starchy vegetables.

Choosing the seafood

Fish fillets: the recipe allows grouper or cod alongside sea bream. Cut the fish into small pieces as directed so it can be combined evenly with the shellfish and couscous.

Shellfish: squid and baby cuttlefish add variety to the mix. Clean them carefully before cutting, and keep the brief initial blanch to 1 minute.

Build flavour in the broth

Aromatics: soften the onion and celery with crushed garlic and chilli over a low heat. The gentle cooking gives them time to flavour the oil without rushing the start of the broth.

Tomato and bay: stir the tomato purée until it dissolves, then add hot water, seasoning and the bay leaf. Straining the finished broth before soaking the couscous keeps the grains free of solids.

Brown the vegetables separately

Small dice: cut the courgette, aubergine and peppers into very small, similar-sized pieces. Even pieces are easier to stir and distribute through the couscous.

Pan time: cook them in a separate pan for about 10 minutes, stirring as they brown. Season them with salt and set them aside before assembling the dish.

Get the couscous texture right

Oil first: work the 4.5 tablespoons of oil through the couscous with a fork before adding broth. This step helps separate the grains.

Measure and rest: use about 350 ml of the strained broth, cover the bowl and leave the couscous for about 10 minutes, or follow the packet timing. Fluff it again with a fork before adding the other ingredients.

Serving and timing

The recipe takes 50 minutes in total, with about 20 minutes of cooking for the fish and shellfish and 10 minutes for the vegetables. The couscous also needs its covered resting time, so prepare it while the other components are ready to assemble.

Serve it warm or at room temperature, as the method specifies. A crisp green salad or simply dressed vegetables make a fresh accompaniment without competing with the seafood.

Recipe notes & tips

• Cut the fish and vegetables into small, even pieces so they mix easily through the couscous.
• Keep the first blanch to 1 minute, as the seafood will cook further in the broth.
• Use a low heat when softening the onion, celery and garlic.
• Measure about 350 ml of strained broth for soaking the couscous.
• Check the couscous packet for its recommended resting time if it differs from 10 minutes.
• Fluff the grains with a fork before folding in the seafood and vegetables.

Variations

• Choose the fish: use either grouper or cod as the recipe allows.
• Adjust the chilli: add it to taste for a milder or more pronounced heat.
• Use fish stock: choose fish stock rather than vegetable stock for a more seafood-led broth.
• Change the herbs: use the listed parsley as the finishing herb, adding it just before mixing.
• Serve at room temperature: let the assembled couscous stand briefly before serving if you prefer it less hot.

Common mistakes to avoid

• Overcooking the first blanch: keep the seafood in boiling water for just 1 minute before the later broth cooking.
• Skipping the broth straining: strain it before soaking the couscous to remove the cooked solids.
• Using too much broth: start with the stated 350 ml so the couscous absorbs it without becoming soggy.
• Leaving the grains clumped: work the oil through first, then fluff again with a fork after resting.
• Crowding the vegetables: use a pan large enough to stir the small dice during their 10-minute cooking time.

How to store

Refrigerate leftovers in a covered container and eat within 2 days. Reheat gently until hot throughout, adding a small splash of water or stock if the couscous seems dry; it can also be served at room temperature.

Frequently asked questions