Family Traveler

60harissasardineswithcouscoussaladSardines,alsoknownaspilchards,arecheap,reallygoodforyouandgreatattakingonboldflavourslikethisspicyharissa.There’ssomethingreallyexcitingaboutgrilledorbarbecuedfish.Sardinessometimesgetoverlookedbecauseofalltheirlittlebones,butwhenyoucookthemwholelikethis,youcanstripoutthebonesinonepiece.``````Serves 4lOliveoill 8 x 60 gsardines,gillsremoved,scaledandguttedl 1 heapedtbspharissapastelExtra-virginoliveoillJuiceof 2 lemonslNaturalyoghurt,toservel 4 handfulsofrocket,washedandspundry,toserveCouscousl 20 0gcouscousl 2 springonions,finelyslicedlAfewblackolives,stonein,crushedandfinelychoppedlAfewmintsprigs,leavespickedandfinelyslicedl 10 0gfetacheese,crumbled1Forthecouscous,putitinabowlandpourover 30 0mlboilingwater.Coverandleavetodoitsthing.2Putagriddlepanonahighheat.Onceit’sniceandhot,rubatinybitofoilintothefishandaddthemtothepan.Sprinklewithalittlesaltandcookfor 5 minutes.3Meanwhile,mixtheharissainabowlwithaglugofextra-virginoliveoilandthejuiceof 1 lemon.Turnthesardinesoverinthepanthenbrushthemlightlywithharissasauce.Popalemonhalf,cut-sidedown,attheedgeofthepan.4Fluffupyourcouscouswithaforkthenaddthespringonions,olives,mintandfeta.Addagoodglugofextra-virginoliveoilandthejuiceofyourremaininglemonhalf.Gentlymixitalltogetherthenhaveatastetocheckthebalanceofflavours.5Tocheckyourfishiscooked,gotothethickestpartofthefleshanditshouldpinchawayeasily.You’llalsobeabletocleanlypulltheboneaway.Pilethecouscousonaboardoryourplatesandtopwiththesardines.Dollopabitofyoghurtontheside,toppedwithsomeofthatfieryharissasauce.Poptherocketontheside,squeezealittlecaramelisedlemonovereachportionandtuckin.Perserving 462 cals,22.9gfat(8.2gsaturated),30 .3gprotein, 32 .3gcarbs,7.9gsugarspoutingfishfingers&sweetpotatochipsPoutingiswayupthere,qualitywise.It’sbuttery,flaky,juicyandawonderfulcarrierofflavours.It’sfromthesamefamilyascodsomakesagreatalternative``````Serves 2l 2 x130gpoutingorwhitingfillets,skinon,scaledandpin-bonedl 2 heapedtbspplainflourl 1 egg,beatenl50gfreshbreadcrumbsl 1 garlicclove,crushedlAcoupleofrosemarysprigsl½alemon,cutintowedgesSweetpotatochipsl 2 mediumsweetpotatoes,scrubbedandcutlengthwaysinto 8 wedgesl½tspsweetsmokedpaprikalOliveoilBasilmayol 4 basilsprigsl 2 heapedtbspqualitymayonnaiselJuiceof½alemon1Forthesweetpotatochips,preheattheovento200C/gas6.Tossthewedgesinaroastingtraywithapinchofsaltandpepper,thepaprikaandaglugofoliveoil.Cookintheovenfor 35 –40minutesoruntilgoldenandcookedthrough.2Scatterthefilletswithflour,makingsurethey’rewellcoated,thenseason.Dunkthefilletsineggandtransfertothebreadcrumbsandpushthemdownuntilwellcoatedonallsides.3Putalargefryingpanonamediumheat.Addagoodglugofoliveoilalongwiththegarlicandrosemarytoflavourtheoil.Whenthegarlicsizzles,shakethefilletstogetridofanyexcessbreadcrumbsthenaddtothepan,skin-sidedown.Ifyou’recookingfishfingers,they’llneed5– 6 minutes;awholefilletwilltake7–8minutes.Don’tbetemptedtotouchthefish–useyourinstinctsandletitcookuntilgoldenontheunderside,thenflipitoverandreducetheheatwhileitfinishescooking.4Meanwhile,forthemayo,getridofthetoughendsofthebasilstalksthenpoundtherestofitwithapinchofsaltusingapestleandmortaruntilyou’vegotapaste.Addthemayonnaiseandlemonjuiceandmuddleittogether.5Servethepoutingwithsweetpotatochips,agooddollopofbasilmayoandawedgeoflemon.Deliciouswithacrispgreensaladorhotbutteredpeas.Perserving1, 031 cals, 46 .7gfat(7.3gsaturated), 35 .7gprotein,63.6gcarbs, 10 .4gsugars