“Baked Fish with Couscous, Broad Beans, Mint & Lemon” Recipe

by | Jul 14, 2023 | Featured Business, Features, Food and Drink, People, SE Magazines, What's On

This is a simple way of preparing and serving a lovely summer fish dish. 

Serves 4 

Preparation 20 minutes 

Ingredients 

For the Couscous 

  • 1300g (10oz) shelled fresh broad beans 
  • 200g (6.5oz) couscous 
  • 2tbsp roughly chopped fresh mint 
  • Zest and juice of 1 lemon  
  • Extra Virgin Olive Oil (optional) 

For the fish 

  • 4 Portions (150-175g/5/6oz each) of fish, such as trout, mackerel, or sea bass.  Off the bone, but leave the skin on if you wish (de-scale if it’s sea bass) 
  • Chilli 
  • Garlic 
  • Lemon 
  • Salt & freshly ground black pepper 

Directions: 

  1. Mix the chilli, garlic and lemon juice and pour over the fish.  Leave to marinade for at least 2 hours, or overnight for depth of flavour. 
  1. Preheat the oven to 180C/350F/Gas 4. 
  1. Place each fish portion on a large piece of oiled parchment paper or aluminium foil and season with salt and freshly ground black pepper. Then roll up the edges of the paper or foil to prevent the juices from burning and enclose, sealing the edges.  Cook in the oven for 12-18 minutes or until the fish is cooked through to the centre (firm to the touch). 
  1. Meanwhile, drop the shelled broad beans into a large saucepan of boiling salted water.  Return to the boil and cook rapidly for 2-3 minutes, drain, and place the beans in a bowl of cold water. When cold, drain again. Remove the pale green skins from the beans and place the podded broad beans in a bowl. 
  1. Place the couscous in a large heat-proof bowl. Bring 400ml (13fl oz) of water to the boil. Pour it over the couscous, cover tightly with cling film and set aside for 7-10 minutes, or until the water is absorbed. 
  1. Add the broad beans, chopped mint, lemon juice and zest to the couscous and stir through.  Toss well to fluff up the couscous. Season to taste with salt and freshly ground black pepper, and drizzle with olive oil. 
  1. To serve, place the couscous on warmed serving plates with the fish alongside. 

Enjoy! 

In season at this time of year;  

Fruit, Nuts & Fungi 
Apples, Apricot, Blackberries, Blackcurrants, Blueberries, Loganberries, Peaches, Plums, Raspberries, Redcurrants, Strawberries, White currants, Cobnuts, Hazelnuts 

Vegetables & Herbs 
Artichokes, Aubergines, Beetroot, Broccoli, Cabbages, Carrots, Cauliflower, Chard, Courgettes, Cucumber, Fennel, French Beans, Garlic, Kohlrabi, Lamb’s Lettuce, Onions, Pak Choi, Peas (inc. Sugar Snaps) Potatoes, Radishes, Rocket, Runner Beans, Salsify, Scorzonera, Samphire, Sorrel, Spinach, Sweetcorn, Tomatoes, Watercress 

Meat & Game 
Lamb, Rabbit, Venison, Wood Pigeon 

Fish & Shellfish 
Black Bream, Crab (brown, hen & Spider), Signal Crayfish, Grey Mullet, Lobster, Mackerel, Pollack, Prawns, Scallops, Sea Bass, Squid, Trout (river – brown and rainbow) 

Going out of season 
Blackberries, Blueberries, Cherry, Mange Tout, Peach, Redcurrant, Strawberries (many of these towards the end of the month)