Lemon Tuna Couscous with Peas
Fluffy lemon couscous, tender peas and flakes of tuna make a bright, satisfying meal that comes together in one microwave-safe bowl.
5 min
Prep
22 min
Cook
4
Serves
560
Calories
Macros · per serving
41g protein
77g carbs
9g fat
Ingredients
For 4 servings
- 320 g couscous
- 400 g canned tuna in water
- 400 g frozen pea
- 480 ml water
- 30 ml olive oil
- 45 ml lemon juice
- 0.5 tsp garlic powder
- 1 tsp dried parsley
- 0.5 tsp salt
- 0.25 tsp black pepper
Instructions
- 1
Use standard fine instant couscous for this recipe. Drain the commercially canned, ready-to-eat tuna and measure 400 g of drained fish. Put the water, frozen peas, garlic powder and salt in a wide, 3-litre microwave-safe bowl with a vented microwave-safe lid.
- 2
Using a 1000-watt microwave on high power (100%), heat the covered bowl for 4 minutes. Carefully uncover away from your face, stir and rotate the bowl, then cover and microwave on high for another 3 minutes. Continue in 1-minute intervals, stirring and rotating between intervals, until the liquid is boiling throughout, usually 8–10 minutes total.
- 3
Immediately stir in the dry couscous, ensuring it is evenly moistened. Replace the vented lid and let stand outside the microwave for 5 minutes to absorb the liquid.
- 4
Fluff the couscous with a fork. Gently fold in the drained tuna, olive oil, lemon juice, dried parsley and black pepper, breaking up any large tuna pieces.
- 5
Cover with the vented lid and microwave on high power (100%) for 2 minutes. Stir thoroughly from the edges into the centre and rotate the bowl. Continue on high in 1-minute intervals, stirring and rotating after each interval, until a food thermometer reads at least 165°F/74°C in several places, including the centre; allow about 3–5 minutes total for this stage.
- 6
Let stand covered for 2 minutes, then fluff gently and divide among four bowls.
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