Salmon, Couscous and Dill Parcels

May 31, 2023May 31, 20230 0
Salmon, Couscous and Dill Parcels perfect for a quick healthy dinner
in Seafood

Prep

15 min

Cook

25 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

60 ml chicken stock
60 ml water
60 g couscous
1 zucchini ( finely chopped )
1 teaspoon lemon zest ( finely grated )
1 tablespoon lemon juice ( fresh )
1 tablespoon dill ( fresh chopped )
2 spring onions ( scallions thinly sliced diagonally )
6 green olives ( pitted , finely chopped )
black pepper ( freshly ground to taste )
4 sheets filo pastry
cooking spray
2 salmon fillets ( skinless , boneless )
poppy seed ( or Sesame Seeds to serve optional )

Nutrision Information

Servings Per Recipe
2
Calories
548
Sugar
3g
Fat
18g
These salmon, couscous and dill parcels are a perfect healthy dinner that is easy to make and packed with nutrients. The salmon is wrapped in filo pastry with a delicious filling of couscous, zucchini, lemon, dill and olives. This dish is not only nutritious but also really flavorful and is sure to become a family favorite. The combination of salmon, couscous, and vegetables makes for a balanced meal that's packed with protein, healthy fats, and carbs.

Instructions

1.Preheat the oven to 200C (fan assisted).
2.In a small saucepan, bring the chicken stock and water to the boil.
3.Add the couscous and stir well.
4.Cover the pan, remove from the heat and set aside for 5 minutes.
5.Once the couscous has absorbed all the liquid, fluff it up with a fork and transfer to a large mixing bowl.
6.Add the zucchini, lemon zest, lemon juice, dill, spring onions, olives and black pepper to the couscous. Mix well.
7.On a flat surface, stack 4 sheets of filo pastry on top of each other, spraying each one with cooking spray beforehand.
8.Place a salmon fillet on each stack of filo pastry.
9.Spoon the couscous mixture over the salmon fillets, then wrap the pastry around the salmon and couscous to form a parcel.
10.Transfer each parcel onto a baking tray lined with baking paper and brush the top with cooking spray.
11.Sprinkle with poppy seeds or sesame seeds (optional).
12.Bake in the preheated oven for 20-25 minutes or until the pastry is golden brown.

PROS

This dish is a quick, easy and healthy dinner option that’s packed with flavor and nutrients.

The combination of salmon, couscous and vegetables provides a good balance of carbohydrates, protein and healthy fats.

CONS

Filo pastry is high in calories and fat, so it should be enjoyed in moderation as part of a balanced diet.

HEALTH & BENEFITS

Salmon is a great source of omega-3 fatty acids, which are important for brain and heart health.
Couscous is a good source of carbohydrates and fiber, which can help regulate blood sugar levels and keep you feeling full for longer.
Zucchini is low in calories and high in vitamins and minerals, making it a great addition to any diet.

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