Sumac Fish Couscous Salad 21 Day Wonder Diet Day 3
Savor the bright, zesty flavors of this Sumac Fish Couscous Salad, a refreshing and wholesome dish designed for Day 3 of the 21 Day Wonder Diet. This vibrant recipe pairs tender, flaky white fish fillets—perfectly seasoned with tangy ground sumac and pan-seared to golden perfection—with a bed of fluffy couscous infused with fresh cucumber, cherry tomatoes, red onion, and parsley. A drizzle of lemon juice and olive oil ties everything together, creating a nutrient-packed meal that’s light yet satisfying. Ready in just 25 minutes, this heart-healthy salad is perfect for a quick lunch or dinner, offering a delightful medley of textures and Mediterranean-inspired flavors. Ideal for those seeking delicious, low-calorie meal options that don’t compromise on taste!
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Recipe Information
Ingredients
- 2 pieces white fish fillets (e.g., cod or halibut)
- 2 teaspoons ground sumac
- 2 tablespoons olive oil
- 1 cup fine couscous
- 1 cup hot vegetable stock
- 1 cup cucumber, diced
- 1 cup cherry tomatoes, halved
- 0.25 cup red onion, finely chopped
- 0.25 cup fresh parsley, chopped
- 2 tablespoons lemon juice
- 1 pinch salt
- 1 pinch black pepper
Instructions
Rub the fish fillets with 1 teaspoon of ground sumac, along with a pinch of salt and pepper, and set aside.
Heat 1 tablespoon of olive oil in a non-stick pan over medium heat. Cook the fish fillets for 3-4 minutes per side, or until cooked through and flaky. Remove from the pan and set aside.
Place the couscous in a large bowl. Pour the hot vegetable stock over the couscous, cover with plastic wrap or a lid, and let it sit for 5 minutes. Fluff with a fork to separate the grains.
In a large mixing bowl, combine the diced cucumber, halved cherry tomatoes, finely chopped red onion, and chopped parsley.
Add the couscous to the vegetable mixture and toss gently to combine.
Drizzle the couscous salad with 1 tablespoon of olive oil, 2 tablespoons of lemon juice, and 1 teaspoon of ground sumac. Season with a pinch of salt and pepper, and mix well.
Divide the couscous salad evenly between plates. Top each plate with a cooked fish fillet.
Serve immediately and enjoy!
Nutrition Facts
Calories |
1330 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.8 g | 42% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 1189 mg | 52% | |
| Total Carbohydrate | 186.6 g | 68% | |
| Dietary Fiber | 18.1 g | 65% | |
| Total Sugars | 13.4 g | ||
| Protein | 72.0 g | 144% | |
| Vitamin D | 10.0 mcg | 50% | |
| Calcium | 306 mg | 24% | |
| Iron | 8.2 mg | 46% | |
| Potassium | 2416 mg | 51% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
