Dijon-dill salmon with crushed potatoes
Roasted salmon, crushed new potatoes and a cool dill sauce.
About 35 min · 495 kcal · 37 g protein per serving
Prawn skewers with garlic, lemon and couscous
Garlicky prawn skewers over lemon couscous with parsley.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 22 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm prawns turn opaque in 2 to 3 minutes a side under a hot grill
- Photograph the finished plate
- Time
- About 28 min
- estimated
- Serves
- 2
- see below
- Energy
- 410 kcal
- per serving
- Protein
- 33 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains crustaceans, gluten.
Cooking steps
If you are using wooden skewers, soak them in water now.
Toss the prawns with the crushed garlic and half the oil and leave them for 10 minutes.
Put the couscous in a bowl, pour the boiling water over it, cover with a plate and leave for 5 minutes.
Thread the prawns onto the skewers, passing through the thick end and the tail of each so they lie flat rather than curling.
Cook under a hot grill or on a griddle for 2 to 3 minutes a side.
Cooked when: opaque and firm right through, with no glassy flesh left.
Fork the couscous through and stir in the chopped tomatoes, the lemon juice, the remaining oil and the parsley. Serve the skewers on top.
The useful detail
Thread each prawn twice, through the thick end and the tail. A prawn on a single skewer spins when you turn it and curls into a ball; threaded flat, both sides meet the heat.
Make it work for you
One serving is Half the prawns with half the couscous. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Quinoa instead of couscous
Nuttier with more bite, and gluten-free where couscous is wheat.
Per serving: about 10 kcal less, about the same protein, about 3 g more fat.
Allergens: Removes gluten.
Firm white fish instead of prawns
Cut it into 3 cm cubes and handle it gently; it needs about 4 minutes a side.
Per serving: about 15 kcal more, about 2 g more protein, about the same fat.
Fresh mint instead of parsley
Sweeter and more aromatic against the lemon.
Per serving: about 5 kcal less, about the same protein, about the same fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A quick dinner where prawns carry a great deal of protein for very few calories, and the couscous portion stays measured.
| Energy | 410 kcal |
|---|---|
| Protein | 33 g |
| Fat | 10 g |
| of which saturates | 1 g |
| Carbohydrate | 46 g |
| of which sugars | not calculated |
| Fibre | 4 g |
| Sodium | 160 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| raw prawns | 250 g | FDC 175179Crustaceans, shrimp, raw | 213 kcal | 50.3 g |
| garlic | 15 g | FDC 169230Garlic, raw | 22 kcal | 1.0 g |
| olive oil | 18 g | FDC 171413Oil, olive, salad or cooking | 161 kcal | 0.0 g |
| couscous | 100 g | FDC 169699Couscous, dryFoodData Central's record for dry couscous has no sugars value, so sugars are left uncalculated for this recipe rather than guessed. | 376 kcal | 12.8 g |
| water | 120 g | No energy | 0 kcal | 0.0 g |
| tomatoes | 200 g | FDC 170457Tomatoes, red, ripe, raw, year round average | 36 kcal | 1.8 g |
| lemon juice | 15 g | FDC 167747Lemon juice, raw | 3 kcal | 0.1 g |
| parsley | 15 g | FDC 170416Parsley, fresh | 5 kcal | 0.4 g |
| Whole recipe | Divided by 2 | 817 kcal | 66.2 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. The couscous is good cold the next day as a salad.
- In the freezer
- The FDA chart gives cooked fish 4 to 6 months in the freezer for best quality.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Cod en papillote with fennel
Cod steamed in parchment with fennel and saffron potatoes.
About 40 min · 300 kcal · 29 g protein per serving