Last Updated on November 12, 2024 by Arif Chowdhury
If you’re looking for a delicious yet healthy dish to spice up your weeknight dinners, look no further! This Harissa-Glazed Salmon with Couscous is not only packed with flavor but also aligns perfectly with your weight loss goals.
Salmon is often touted as a superfood for its rich omega-3 fatty acids, and when combined with the bold flavors of harissa and the fluffy goodness of couscous, you have a meal that’s both satisfying and nutritious.
What is Harissa?
Before we dive into the recipe, let’s talk about harissa. Originating from North Africa, this spicy chili paste is made from roasted red peppers, hot peppers, and a blend of spices such as garlic, coriander, and cumin.
It adds a vibrant kick to any dish, making it a perfect companion for salmon. Plus, harissa is versatile; you can easily adjust the heat level to suit your palate.
Did you know that the global harissa market is projected to grow by 8.6% annually? That’s how popular this spicy delight has become!
Why Choose Salmon?
Salmon is an excellent choice for a weight-loss-friendly meal for several reasons:
- High in Protein: A 3-ounce serving of salmon contains around 22 grams of protein. Protein is crucial for maintaining muscle mass while losing weight.
- Omega-3 Fatty Acids: These healthy fats are known to reduce inflammation and may help with weight management. A study found that participants who consumed omega-3s lost more weight than those who didn’t.
- Nutrient-Dense: Salmon is rich in B vitamins, potassium, and selenium, all of which support overall health.
Ingredients You’ll Need
To make this flavorful dish, gather the following ingredients:
For the Harissa-Glazed Salmon:
- 4 salmon fillets (about 6 ounces each)
- 2 tablespoons harissa paste (adjust based on your heat preference)
- 1 tablespoon olive oil
- 1 tablespoon honey or maple syrup (optional, for a hint of sweetness)
- Salt and pepper, to taste
- Fresh lemon wedges, for serving
For the Couscous:
- 1 cup couscous
- 1 ¼ cups vegetable or chicken broth (or water)
- 1 tablespoon olive oil
- ½ cup chopped fresh parsley
- ½ cup diced cucumber
- ½ cup halved cherry tomatoes
- Juice of 1 lemon
- Salt and pepper, to taste
Step-by-Step Instructions
Preparing the Harissa-Glazed Salmon
- Preheat the Oven: Start by preheating your oven to 400°F (200°C). This ensures that your salmon cooks evenly.
- Make the Marinade: In a small bowl, mix the harissa paste, olive oil, honey (if using), and a pinch of salt and pepper. This will be your glaze for the salmon.
- Marinate the Salmon: Place the salmon fillets on a baking sheet lined with parchment paper. Brush the harissa glaze generously over each fillet. Let it marinate for about 15-20 minutes. If you have time, allowing it to marinate longer will enhance the flavors even more.
- Bake the Salmon: Once marinated, bake the salmon in the preheated oven for 12-15 minutes or until it flakes easily with a fork. The internal temperature should reach 145°F (63°C) for safe consumption.
Cooking the Couscous
- Boil the Broth: In a medium saucepan, bring the vegetable or chicken broth to a boil.
- Add the Couscous: Once boiling, stir in the couscous, olive oil, and a pinch of salt. Remove from heat, cover, and let it sit for about 5 minutes.
- Fluff the Couscous: After 5 minutes, uncover the couscous and fluff it with a fork. This will give it a light and airy texture.
- Mix in Fresh Ingredients: Stir in the chopped parsley, diced cucumber, halved cherry tomatoes, and lemon juice. Season with salt and pepper to taste.
- Serve: Plate the couscous on a serving dish or individual plates, and top with the harissa-glazed salmon. Garnish with fresh lemon wedges for an extra zing.
Nutritional Benefits
This dish is not just tasty; it’s also nutritious. Here are a few benefits you get from enjoying this meal:
- Low in Calories: A serving of this harissa-glazed salmon with couscous is approximately 400-500 calories, depending on portion sizes and specific ingredients used.
- High in Fiber: The vegetables in the couscous provide dietary fiber, which aids digestion and promotes a feeling of fullness.
- Versatile: You can easily customize the couscous by adding your favorite vegetables or even some nuts for extra crunch.
Tips for Success
- Adjust the Spice: If you’re not a fan of too much spice, start with a smaller amount of harissa and gradually increase it to your liking.
- Use Fresh Ingredients: Fresh herbs and vegetables make a significant difference in flavor, so try to use them whenever possible.
- Meal Prep: This dish is great for meal prep! Make a larger batch and store it in the fridge for a quick, healthy lunch or dinner during the week.
Conclusion
Whipping up a meal that’s both healthy and delectable doesn’t have to be a chore. This Harissa-Glazed Salmon with Couscous is the perfect solution for busy weeknights or a delightful weekend dinner.
With its spicy, sweet glaze and fluffy couscous, it’s sure to please everyone at the table.
So, put on your apron, and bring some excitement to your dinner routine with this flavorful weight loss recipe. Happy cooking!