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| Steamed Orange Roughy and Couscous Salad |
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| Authored By: Polly Pitchford, Full Spectrum Health™ |
| A wonderful dairy-free dressing. |
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| Diet Types: Dairy Free, Low Fat |
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Ingredients:
- 1 pound orange roughy, cut into appropriate number of servings
- 1/2 lemon, juiced
- 1 cup boiling water
- 1/2 red onion, diced
- 1 stalk celery, thinly sliced
- 1/4 cup parsley, minced
- 1 cup thinly sliced radishes
- 1 tomato, seeded and diced
- 1/4 teaspoon black pepper
- 1 10oz. package silken soft MoriNu tofu
- 1/2 teaspoon salt
- 3 tablespoons Apple Cider Vinegar
- 2 tablespoons maple syrup
- 2 tablespoons poppy seeds
- 2-4 tablespoons water
- 1/2 cup Whole Wheat Couscous
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| Serves: 4 |
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| Cooking Time: Under 30 minutes |
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| Instructions: |
| Steam fish on vegetable steamer rack over boiling water until tender. Squeeze 1/4 of a lemon over fish. Chill. Tear into smaller pieces. Meanwhile, bring 1 cup water to a boil and add cous-cous. Stir and cook 2 minutes. Cover, remove from heat and let stand 10-15 minutes, or until all water is absorbed. Turn out into a bowl and fluff with a fork. For dressing: Place all ingredients except poppy seeds in blender and blend well. Add the poppy seeds and blend just until they are distributed throughout the dressing. Add fish and veggies to cous-cous and toss lightly. Add dressing and toss until thoroughly combined. Spoon onto a lettuce-lined plate and garnish around the edges with sliced radishes, chopped tomatoes and sliced cucumbers. |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4 |
| Amount Per Serving |
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Calories 277
Calories from Fat 50 |
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| % Daily Value* |
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| Total Fat 6g |
8% |
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| Saturated Fat 1g |
3% |
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| Mono Fat 1g |
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| Cholesterol 22mg |
7% |
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| Sodium 391mg |
16% |
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| Total Carbs 32g |
11% |
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| Dietary Fiber 3g |
12% |
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| Sugars 8g |
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| Protein 24g |
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| Iron |
15% |
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| Calcium |
16% |
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| Vitamin C |
24% |
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| Vitamin E |
2% |
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| Vitamin A |
5% |
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| Vitamin B-12 |
33% |
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| Vitamin B-6 |
20% |
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| Pantothenic acid |
10% |
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| Niacin |
22% |
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| Riboflavin |
18% |
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| Thiamin |
20% |
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| Folate |
10% |
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| Selenium |
73% |
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| Manganese |
45% |
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| Copper |
25% |
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| Zinc |
17% |
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| Potassium |
23% |
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| Phosphorus |
37% |
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| Magnesium |
24% |
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| * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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