Eatwell Everyday: Week Menu b

Salmon with cous cous and vegetables

1 fillet (140g) of salmon

1 packet of flavoured couscous

3 tbsp. carrots

3 or 4 large spears of asparagus, or a handful of baby asparagus

1 tsp low fat spread

Place the salmon in the grill pan, and arrange vegetables around the fish. Add the spread over the vegetables.
Prepare the couscous according to instructions on the packet: add 160 ml of boiling water to the dried couscous, stir and set aside.
Keep half for this meal, and refrigerate the other half to use another day.
Cook the fish and vegetables under a hot grill until the salmon is opaque and firm.
Stir the couscous and serve alongside the salmon and vegetables.

1 fillet (140g) of salmon

1 packet of flavoured couscous

3 tbsp. carrots

3 or 4 large spears of asparagus, or a handful of baby asparagus

1 tsp low fat spread

Fish like salmon are oil rich and contain important omega-3 fats which are important for heart health. Most people should be eating more oil rich fish: we should aim to have one portion each week.
If you don’t like salmon, you could try other oil rich fish like mackerel, sardines, pilchards, trout or herring.
Remember to check the labels when you are buying couscous – choose options which are lower in fats, sugar and salt. Or you could make your own at home using chopped up tomatoes and onions.

Get handy shopping lists for both our meal plans with advice for shopping for one, and quantities for two people or a family of four.

Find out how the resource was developed, including the nutritional analysis behind the meals.