Recipe & image supplied by Fish is the Dish: www.fishisthedish.co.uk
A lovely mix of flavours and textures combine to form this delicious dish which can be eaten hot or cold. Quick and easy and made from store cupboard staples this recipe is a winner all round.
Skills Check
Follow a recipe; follow food safety & hygiene rules; tidy away; use a jug to measure liquids; use balance/digital scales; chop using bridge/claw safely; snip herbs with scissors; use a vegetable peeler safely; use a box grater safely; use a hob (with adult supervision); use a colander; season to taste.
Equipment
Knife, chopping board, box grater, lemon zester, lemon squeezer, measuring jug, measuring spoons, scales, saucepan, wooden spoon, tin opener, colander.
Ingredients (serves 3 children):
- 200g can tuna in springwater, drained
- 1 tsp olive oil
- 1/2 onion, finely chopped
- 1 carrot, peeled and grated
- 1 tsp reduced salt soy sauce
- 100g frozen peas
- Zest and juice of 1 lemon
- 2 tsp chopped chives
- 185g dry couscous
Method
- Heat the oil in a saucepan and gently cook the onion and carrot for around 5 minutes until soft. Add the soy sauce, peas, lemon zest and juice, chives, couscous and 250 ml boiling water.
- Heat gently on a low/medium heat until the couscous has absorbed the water, stirring with a wooden spoon.
- Separate the tuna into flakes and stir into the couscous mixture.
- Season well and serve hot or cold.
So thinking about tuna couscous ...
Tuna is a great source of protein, vitamin D, B vitamins and a range of minerals.
Couscous is coarsely ground wheat (semolina) rolled in wheat flour and is a staple food throughout North Africa. It is low in calories and fat. Wholegrain varieties are available.
Nutritional Information
| - | Energy | 1090KJ/258kcal | 13% |
| Low | Fat | 2.4g | 3% |
| Low | Saturates | 0.4g | 2% |
| Low | Sugars | 4.2g | 5% |
| Med | Salt | 0.8g | 14% |
per 220g serving
% of an adult's reference intake
Typical values per 100g: Energy 496KJ / 117kcal
Notes
A traffic light system is used on nutrition labels to make it easier to see which foods and drinks are lower in calories, fat, sugar and salt. Try and choose more ‘greens’ and ‘ambers’ and fewer ‘reds’, and stick to smaller portions of ‘reds’.
Just because a recipe or a food has a red traffic light doesn't mean you shouldn't eat it. Understanding why a food or recipe might have a red light can be helpful. For example oily fish is high in total fat and so any recipe containing oily fish is likely to be ‘red’ for fat. But it is recommended that we eat oily fish at least once a week because the type of fat it contains is beneficial for our health.
% Reference Intakes are also shown. Reference Intakes are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet (based on an average-sized woman doing an average amount of physical activity). Most children will require less than these Reference Intakes. The contribution of one serving of a food or drink to the Reference Intake for each nutrient is expressed as a percentage.
