Tag Archives: quick dinner

Couscous & Beans with White Fish

 

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Since I made my own canned pinto beans, I’ve kept them in the refrigerator so that there’s little risk of botulism growing. This means that I’ve also been coming up with ways to use them up quickly, so beans have been featuring in meals all week in various ways.

I made a Red Beans & Rice that was absolutely delicious and will be part of my usual meal rotation now, and used my beans in stuffed bell peppers. Now I am considering a pinto bean hummus. Is that blasphemy? I don’t care.

This is a great way to get your fiber for the day and sneak in some extra veggies. Even if you don’t like fish, this blend of flavors and textures may change your mind.

Ingredients:

  • 3/4 cup couscous (cooked)
  • 3/4 cup beans
  • 1/2 cup frozen diced peppers and onions
  • 1/2 cup spinach
  • 1 3 oz white fish fillet
  • 2 tbsp lemon juice or vinegar
  • Salt & pepper & paprika

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Step 1:  To cook couscous, take about 3/4 cup water and heat in microwave 2-3 minutes, until near boiling. Pour over 1/2 cup couscous and let sit, covered, for 10-15 minutes.

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Step 2: Meanwhile, in a pan combine the frozen veggies, spinach, and beans. Cook 5-7 minutes, stirring often so nothing sticks. The spinach should wilt to a fraction of its size, and the veggies will soften. Fluff the couscous with a fork, and pour veggies on top.

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Step 3: In the same pan, add the white fish and spray lemon juice over it. Sprinkle with salt and pepper and cook 4-5 minutes. Flip, and cook the other side another 2-3 minutes, until it is fully white and flakes easily with a fork. Add more lemon juice if you want.

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Step 4: Put the fish on top of the whole bowl, sprinkle with more seasonings, and dig in!

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Couscous & Beans with White Fish

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes

Yield: One serving

1 fish fillet, 3/4 c couscous, 3/4 c beans, 1/2 c

Ingredients

  • 3/4 cup couscous (cooked)
  • 3/4 cup beans
  • 1/2 cup frozen diced peppers and onions
  • 1/2 cup spinach
  • 1 3 oz white fish fillet
  • 2 tbsp lemon juice or vinegar
  • Salt & pepper & paprika

Instructions

  1. To cook couscous, take about 3/4 cup water and heat in microwave 2-3 minutes, until near boiling. Pour over 1/2 cup couscous and let sit, covered, for 10-15 minutes.
  2. Meanwhile, in a pan combine the frozen veggies, spinach, and beans. Cook 5-7 minutes, stirring often so nothing sticks. The spinach should wilt to a fraction of its size, and the veggies will soften. Fluff the couscous with a fork, and pour veggies on top.
  3. In the same pan, add the white fish and spray lemon juice over it. Sprinkle with salt and pepper and cook 4-5 minutes. Flip, and cook the other side another 2-3 minutes, until it is fully white and flakes easily with a fork. Add more lemon juice if you want.
  4. Put the fish on top of the whole bowl, sprinkle with more seasonings, and dig in!

Notes

You can of course sub in any veggies you like, try mushrooms, zucchini, squash, carrots, beets, cabbage, celery, kale. You can also use any type of beans, or fish here. And guess what? You can even use a different type of grain! I bet this would also be tasty with brown rice, quinoa, spelt, or barley.

This is just an outline, as long as you have 3 oz fish, about 3/4 cup grain, 1/2 cup beans or lentils, and 3/4-1 1/2 cups vegetables, this is a healthy and satisfying lunch or dinner bowl.

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Stocking your pantry + Tortilla Soup

To make easy, delicious meals on the cheap and quickly, it is vital to have your pantry stocked with a few key ingredients. These staples are the things which keep for a long time and are versatile in many dishes, like grains and canned foods.

Here is a list of things I always try to keep in the house:

  • Rice (white and/or brown)
  • Potatoes
  • Pasta (various kinds, usually at least one straight pasta and 2 shapes)
  • Bread
  • Eggs

Canned:

  • Tomato sauce, paste
  • Pasta sauce
  • Diced tomatoes
  • Corn
  • Green beans
  • Beans (Black, kidney, chickpeas, chili)
  • Tuna
  • Chicken
  • Salsa

One of the best, easiest Crock Pot recipes using cupboard staples I know is Tortilla Soup. It is perfect for a busy day, just open a few cans and throw them in the Crock Pot. You can let it simmer all day, then come home to a hot and filling meal!

Ingredients:
1 can corn
1 can kidney beans
1 can black beans
1 can diced tomatoes
1 can of chicken (optional)
1 jar salsa
1 cup cooked white rice
6 cups water
Literally, just dump all the ingredients in the crock pot. I added some dried onion flakes and oregano too. Then just let it simmer until you’re hungry!This tastes great with some cheddar cheese melted on top. You can also fry up some tortillas and put crisps on top. This does make quite a bit, so be sure to have some people to share with, or freeze individual portions for lunches all week.