Calming Cinnamon Fish & Couscous Snack Cups

Ingredients

• 160 g skinless white fish fillet — cut into small cubes
• 60 g dry wholewheat couscous — uncooked
• 15 g unflavoured protein powder — whey or plant-based
• 160 ml low-sodium vegetable broth — warm
• 5 ml extra-virgin olive oil — liquid
• 4 g fresh parsley — finely chopped optional
• 1 g ground cinnamon — evenly mixed
• 1 pinch fine sea salt — to taste optional

Instructions

1. In a small heatproof bowl, mix the dry wholewheat couscous and unflavoured protein powder until the powder is evenly dispersed.
2. Bring the low-sodium vegetable broth just to a simmer, then pour it over the couscous mixture, stir once, cover tightly, and let sit for 8–10 minutes until the liquid is absorbed and the grains are soft.
3. While the couscous steeps, place the cubed white fish in a small non-stick pan with 1–2 tablespoons of water, cover, and gently steam over low heat for 5–7 minutes until opaque and just cooked through, avoiding browning or strong smells.
4. Fluff the couscous with a fork, then gently fold in the steamed fish cubes, extra-virgin olive oil, ground cinnamon, and fine sea salt if using, stirring carefully so the fish stays in soft pieces.
5. Spoon the mixture into 2–4 small cups or bowls for snack-sized portions and sprinkle with finely chopped parsley if tolerated.
6. Serve warm or at room temperature, taking small bites and chewing well to keep the snack easy on reflux and digestion.