Cod and couscous

Tasty and Nutritious!


It is recommended that we consume two portions of fish a week including one portion of oily fish. With this recipe you will be well on your way to meeting this recommendation. This recipe is a taste of the Mediterranean and is super easy to make! We think you'll love it!


Ingredients - Serves 1 Adult

  • 1 small red pepper, de-seeded and sliced
  • 1 teaspoon of olive oil
  • 1 small red onion, peeled and cut into 6-8 chunks
  • 1 medium carrot, peeled and cut lengthways into strips
  • 80g / 3oz. of couscous
  • 1 teaspoon of lemon zest
  • 1 pinch of ground cumin
  • 100ml /3½fl oz. of boiling water
  • 1 cod fillet (120g / 4½oz.)
  • 1 pinch of paprika
  • 1 tablespoon of fresh flat leaf parsley, chopped
  • 1 tablespoon of fresh coriander, chopped
  • 6 cherry tomatoes, halved
  • ½ lemon, juiced

Method

  1. Preheat your oven to 200oC / Fan 180oC / Gas Mark 6.
  2. Char the skin of the red pepper in a hot pan and when it’s black set aside to cool slightly.
  3. Heat the oil in the pan and lightly fry the carrot strips and onion for 2-3 minutes.
  4. Place the couscous in a heat proof bowl and add the cumin and lemon zest. Pour over the boiling water, cover with cling film and set aside for 5 minutes until the liquid is absorbed and you can fluff the grains with a fork.
  5. Scrape the black skin off of the pepper and cut into thin strips, add these, any juice from the red peppers, the fresh herbs, carrots, onion and tomatoes to the couscous and season with a twist of black pepper.
  6. Take a 12”x12” piece of baking paper, fold it in half and cut a half heart shape from it, where the fold seam runs vertically through the heart. Cut the whole way to the edge of the paper, as you want to make a big pocket. Place the sheet on a baking tray.
  7. Add the couscous to 1 half of the heart, and then top with the red onion hand fish. Sprinkle the paprika over the fish and add a drizzle of olive oil and the lemon juice.
  8. Fold the heart shape across, and seal the parcel by folding over the edges, leaving some air in the pocket.
  9. Place the parcel in the oven and cook for 15 minutes, at which stage the parcel will have expanded with hot air a little.
  10. Serve.

Serving Suggestions

Any left over couscous can be kept in the fridge and enjoyed for lunch the next day.

info

If you would like your couscous to have a little more of a kick why not add some chilli?

About this Recipe

Fish is rich in protein, vitamins and minerals which are essential for maintaining good health.

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Cod and couscous

Serves

1 Adult

1 Adult

5-a-day

3 Of Your 5 A Day

3 Of Your 5 A Day
Energy
2098kj
497kcal
%
Fat
6.4g
9%
Saturates
1g
5%
Sugars
14g
16%
Salt
0.3g
5%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (568g)
Energy369Kj 2098Kj
87Kcal 497Kcal
Fat1.1g 6.4g
(of which saturates)0.2g 1g
Carbohydrate12.5g 70.9g
(of which sugars)2.5g 14g
Fibre1.7g 9.8g
Protein6g 33.9g
Salt0.1g 0.3g

Recipe rating

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