High proteinQuick

Couscous & Tuna Bowl

A kettle and a tin. That is the entire kit list.

8 min Serves 1 Kettle

Per serving

631

kcal

44.7 g

protein

81.4 g

carbs

14.5 g

fat

7.1 g protein per 100 kcal · 6.4 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Couscous, dry weight80 g
  • Tuna120 g
  • Tinned sweetcorn80 g
  • Olive oil12 g
  • Lemon15 g
  • Cucumber(optional)80 g

Method

  1. 1Cover the couscous with boiling water, plate over the top, five minutes.
  2. 2Fork it through with the oil and lemon.
  3. 3Tuna and everything else stirred in.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Zesting and juicing a lemon or limeShow

The zest (the coloured skin) holds the fragrant oils; the white pith underneath is bitter.

  1. Zest first, while it is whole: rub it over the fine side of a grater, turning as you go, taking only the coloured layer.
  2. To juice, roll it firmly on the worktop under your palm, cut it in half across the middle and squeeze over your cupped hand or a sieve to catch the pips.
Opening tinsShow

Ring-pull lids have razor-sharp edges once open.

  1. Pull the ring slowly and steadily towards you, keeping fingers away from the lid's edge.
  2. Don't press food down with your fingers inside an open tin — use a spoon.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.