Grain Bowl with Fish and Sauce Moyo

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Grain Bowl with Fish and Sauce Moyo

About recipe

Grain bowls are a great option for a fast and flavorful meal! This bowl features couscous and a version of Sauce Moyo, which is traditionally from West Africa and usually consists of fresh tomatoes, red onion, lime juice, and fresh chiles. We’ve also added canned sardines, which are a good source of vitamin D, calcium, omega-3 fatty acids, protein, vitamin B-12, and iron!

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Ingredients (serves 2)

¼ to ½ medium red onion, finely chopped
1 small garlic clove, minced or grated
1 tablespoon fresh lime juice
¼ teaspoon kosher salt
½ cup couscous (whole wheat if available)
¾ cup water
1 cup grape or cherry tomatoes, halved
¼ to ½ green bell pepper, finely chopped
½ habanero or Scotch bonnet chile, seeded and very finely chopped (optional, or sub ½ seeded jalapeno pepper for less heat)
1 tablespoon olive oil
Black pepper to taste
1 (4- to 5-ounce) can sardines or other fish in olive oil (such as tuna or salmon) – sardines can be plain or smoked, based on preference

Preparation

Combine the onion, garlic, lime juice, and ¼ teaspoon salt in a small bowl and let it sit for a few minutes.
Meanwhile, bring the water to a boil in a small saucepan (with a lid). Stir in the couscous, cover, and remove from the heat. Allow the couscous to rest for 5 minutes, then fluff with a fork.
Stir the tomatoes, green pepper, habanero (or other hot pepper if using), the olive oil, and black pepper into the onion mixture.
Divide the couscous among 2 bowls. Lay the sardines or other fish on top, and then spoon the tomato mixture (Moyo sauce) over the top. Enjoy right away or cover and refrigerate for up to 2 days.

Nutritional information

This information is per serving.

Calories370
Total fat14 g
Saturated fat2 g
Cholesterol80 mg
Protein21 g
Sodium330 mg
Fiber4 g
Total Carbohydrate39 g
Sugars3 g

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Jamaica Plain, MA 02130
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Fax: 617.522.7770

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