Panfish with Dried-Fruit Couscous

Here's the perfect one-pan dinner: Herb-coated fish is quickly sautéed in a skillet; then couscous spiked with dried fruit cooks in the same pan.

4 (6-oz.) whole bluegills, cleaned, scaled, patted dry*
1 tablespoon chopped fresh rosemary
2 medium garlic cloves, minced
1/4 plus 1/8 teaspoon salt, divided
1/4 teaspoon pepper
2 tablespoons olive oil
1 1/2 cups hot water
1 cup couscous
1 cup mixed dried fruit including currants, dried cherries and chopped dried apricots

1. Sprinkle bluegills with rosemary, garlic, 1/4 teaspoon of the salt and pepper. Heat oil in large nonstick skillet over medium-high heat until hot. Add bluegills; cook 6 to 8 minutes or until fish just begins to flake, turning once. Remove; cover loosely with foil.

2. Add water to skillet; bring to a boil over high heat, scraping up any browned bits from bottom of skillet. Stir in couscous and remaining 1/8 teaspoon salt. Cover; remove from heat. Let stand 5 minutes or until liquid is absorbed. Stir in dried fruit. Serve fish over couscous.

4 servings.

PER SERVING: 475 calories, 8.5 g total fat (1.5 g saturated fat), 36.5 g protein, 61.5 g carbohydrate, 140 mg cholesterol, 330 mg sodium, 4.5 g fiber

*If bluegills are unavailable, substitute 4 (6-oz.) fish fillets, such as ocean perch, tilapia, catfish, striped bass, flounder or rockfish.


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