n4 nutrition

Mediterranean Couscous Salad

Fish, Salads, Dinner, Grains and Pulses
Zoe Nicholson
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Photo by Kerrie Hill.

1 red onion

2 to 3 cloves garlic

1 green capsicum, finely diced

400g butternut pumpkin, peeled

2 zucchinis (~400g)

80g black olives, chopped

¾ cup wholemeal couscous (or use quinoa)

3 tablespoons extra virgin olive oil

2 tins of sardines in olive oil

Good handful flat leaf parsley


Cracked black pepper

2 tablespoons fresh lemon juice

80g feta cheese


1.     Heat oven to 200ºC. Cut pumpkin into bite size pieces (~2 to 3cm) and slice zucchini into ½ cm thick strips.

2.     Toss veggies in one tablespoon olive oil and bake in oven until soft (~20 to 25 minutes).

3.     While the vegetables are cooking, heat one tablespoon olive oil in a frying pan and cook the onion and garlic on low heat until onion looks glassy.

4.     Prepare the couscous as per packet.

5.     Mix all the veggies (cut zucchini into smaller pieces), olives, couscous and parsley together.

6.     Whisk lemon juice with the remaining one tablespoon of olive oil and a little salt, pour over couscous mixture and toss.

7.     Divide into four bowls and sprinkle with crumbed feta and black pepper.

8.     Slice sardines carefully in half and place on foiled oven tray and grill lightly. Divide grilled sardines over the salad and enjoy.


Tip: If you don’t like sardines, you can replace them with one 400g tin of tuna in oil (drain excess oil). Simply mix the tuna into the salad at step 4.


Nutritional benefits

Nutritional Profile        Per serve

Energy                         1,840kJ

Fat                               18g

Protein                         21g

Carbs                           40g

Fibre                            9g


Mediterranean Couscous Salad
Zoe Nicholson
Accredited Practising Dietitian (APD)