7 OR LESS
Fish and couscous simmer up together

By Linda Gassenheimer
Knight Ridder News Service

Spicy lemon-pepper fish with couscous, capers and olives makes a one-pot meal that can be prepared in 15 minutes.

The fish marinates for a few minutes in lemon juice and cracked black pepper while you prepare the remaining ingredients. Onion, garlic, tomato paste, capers and olives flavor the couscous while the fish cooks on top.

I have used tilapia, a farmed fish that is readily available, but any type of white fish fillet will work. Measure how thick the fillet is in the center and then figure 8 to 10 minutes of cooking time per inch. Remember that fish will continue to cook for a few minutes after it is removed from the heat.

This meal would go well with a viognier from the Rhone Valley.

The dish can be garnished with black olives and capers, if desired.

Lemon-pepper Fish and Couscous

• Lemon-pepper marinade (see below)
• 1/2 pound tilapia fillet
• 1 cup chopped onion
• 3 medium garlic cloves, crushed
• 1/2 cup couscous (uncooked)
• 2 tablespoons tomato paste or puree
• 2 cups fat-free, low-sodium chicken broth
• Marinade
• 1 tablespoon olive oil
• 2 tablespoons lemon juice
• 1/2 tablespoon cracked black peppercorns.

Mix olive oil, lemon juice and cracked pepper in a bowl or self-sealing plastic bag. Add fish fillet and marinate for 5 minutes.

Remove fish from marinade and set aside. Reserve marinade. Heat a nonstick skillet on medium-high heat and add marinade. Add onion, garlic and couscous. Saute 1 minute. Mix the tomato paste and broth. Add to the skillet. Place the tilapia on top. Bring to a simmer, cover with a lid and gently simmer 8 minutes. Makes 2 servings.

Per serving: 459 calories (21 percent from fat), 10.8 g fat (2.4 g saturated, 6.5 g monounsaturated), 84 mg cholesterol, 41 g protein, 48.8 g carbohydrates, 5.3 g fiber, 965 mg sodium.