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Pan-seared Salmon and Ratatouille
Calorie Smart
Eat Me First
Spicy
Pan-seared Salmon and Ratatouille

with muscat-spiced couscous

30 min
Difficulty: 2/3
Mediterranean

Veg-filled ratatouille makes the perfect base for rich and flaky fried salmon. Warm and fluffy couscous adds a filling factor to make this a dish that's healthy and hearty in equal measure.

Allergens

Mustard
Wheat
Celery
May contain traces of allergens
Soya
Fish

Utensils

Pot with Lid

Tags

Calorie Smart
Eat Me First
Spicy
Classic
Ingredients
Salmon

Salmon

200 grams

Aubergine

Aubergine

1 unit(s)

Bell Pepper

Bell Pepper

1 unit(s)

Couscous

Couscous

100 grams

Chopped Tomato with Onion & Garlic

Chopped Tomato with Onion & Garlic

1 pack(s)

Hello Muscat

Hello Muscat

1 sachet(s)

Paprika

Paprika

1 sachet(s)

Parsley

Parsley

5 grams

Harissa Paste

Harissa Paste

1 sachet(s)

Water

Water

to taste

Salt

Salt

to taste

Pepper

Pepper

to taste

Oil

Oil

to taste

Sugar

Sugar

to taste

Preparation
1
Make the Couscous

  • Add the couscous to a medium bowl along with the muscat
  • Pour 200ml boiling water (500ml for 4p) into the bowl.
  • Cover with a plate or cling film and leave aside for 10 mins (or until ready to serve).

2
Get Prepped

  • Trim the aubergine then cut into 2cm cubes.
  • Halve the bell pepper and discard the core and seeds. Chop into 2cm chunks.
  • Roughly chop the parsley (stalks and all).

3
Char the Veg

  • Place a large pot over high heat with a good glug of oil.
  • When the oil is hot, fry the aubergine and pepper until charred, 7-9 mins.
  • Season with salt and pepper.

TIP: By stirring only every so often you'll allow the veg to char nicely.

4
Simmer the Stew

  • Reduce the heat of the pot to medium-high.
  • Add the harissa paste, chopped tomatoes, paprika, ½ tsp sugar (double for 4p) and half the parsley.
  • Cover and simmer for 5-7 mins.
  • Add a splash of water to loosen the sauce if necessary.
  • Season to taste with salt, pepper and sugar.

5
Fry the Fish

  • Meanwhile, place a pan over high heat with a drizzle of oil.
  • Pat the salmon dry with kitchen paper. Season with salt and pepper
  • Once hot, add the salmon fillets, skin-side down, and cook for 4-5 mins.
  • Turn over and cook on the other side for 3-4 mins more. IMPORTANT: Wash hands and equipment after handling raw fish. Fish is cooked when opaque in the middle.

6
Finish and Serve

  • Fluff up the couscous with a fork and divide between bowls. 
  • Top with the pan-fried salmon
  • Serve the ratatouille alongside.
  • Garnish with the remaining parsley.

Nutrition per serving

2406

kJ

Energy (kJ)

575

kcal

Energy (kcal)

20.8

g

Fat

3.6

g

of which saturates

64.9

g

Carbohydrate

19.8

g

of which sugars

2.7

g

Dietary Fiber

32

g

Protein

0

mg

Cholesterol

4.85

g

Salt

40 min 2/3
Eat Me First
Dairy Free
40 min 2/3
Eat Me First
Dairy Free
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