Sardines (or Salmon) With Couscous
We are featuring another recipe to support healthy bones because it really is that important, from Chef/Coordinator of the Chef Peter X. Kelly Teaching Kitchen at New York-Presbyterian Hudson Valley Hospital.
1 cup whole wheat couscous
1 1/2 cups water
2 lemons, zested and juiced
Extra virgin olive oil
2 red onions, finely chopped
1 bulb fennel, fronds removed and reserved, bulb finely chopped
1 tsp fennel seeds
1 bay leaf
1 pound mixed ripe tomatoes
2 anchovy fillets, chopped
1 pound sardines (or other small oily fish such as mackerel), scaled, filleted and pinboned (You can also substitute salmon for the sardines if that’s your preference.)
freshly ground black pepper
8 Tbsp low-fat Greek yogurt
1 small handlful fresh mint, torn
Boil 1 1/2 cups water and then pour water over couscous in a medium bowl. Allow couscous to soak for 5 minutes. Stir in 1 Tbsp olive oil and half of the lemon juice and zest.
In a large pan, big enough to fit fish in single layer, heat 4 Tbsp olive oil over medium heat. Add onion, fennel, fennel seeds and bay leaf. Cover for 10 minutes.
Add tomatoes and anchovies to large pan. Stir and season, then spread into an even layer in the pan. Evenly sprinkle couscous over the tomato mixture, then top; with an even layer of fish and a drizzle of olive oil. Cover the pan and cook for 12 minutes, until fish is done.
Season yogurt with salt, pepper and remaining lemon juice and zest. Top with fennel fronds and mint. Serve fish and couscous mixture with a dollop of yogurt.
From the Publisher: To learn about osteoporosis (risk, diagnosis, and treatment when exercise and nutrition are not helping), please take a look at this article.