Mediterranean Cod Bowls

Flaky cod fillets are quickly pan-seared and served over a bed of fluffy herb couscous, complemented by a vibrant medley of roasted vegetables, making for a light yet satisfying weeknight dinner.

• Prep: 10 min
• Cook: 15 min
• Total: 25 min
• Servings: 4
• Cuisine: Mediterranean
• Difficulty: Easy
• Cost: $5.21/serving

Dietary

• High-Fiber
• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free
• Pescatarian
• High-Protein

Tags

• quick
• healthy
• roast

Ingredients

• 1 pound cod fillets
• 1 tablespoon olive oil
• 0.5 teaspoon salt (divided)
• 0.25 teaspoon black pepper
• 1 yellow bell pepper (cored and diced)
• 1 zucchini (diced)
• 1 cup cherry tomatoes (halved)
• 0.25 cup Kalamata olives (halved)
• 1 cup whole wheat couscous
• 1.25 cup vegetable broth
• 2 tablespoon fresh parsley (chopped)
• 2 tablespoon lemon juice

Instructions

1. Preheat your oven to 400°F (200°C). On a baking sheet, toss the diced yellow bell pepper, zucchini, and halved cherry tomatoes with 1 tablespoon of olive oil, 1/4 teaspoon of salt, and 1/8 teaspoon of black pepper. Roast for 15 minutes, or until tender-crisp.
2. While vegetables roast, prepare the couscous. In a small saucepan, bring 1 1/4 cups of vegetable broth to a boil. Stir in 1 cup of whole wheat couscous, cover, and remove from heat. Let stand for 5 minutes, then fluff with a fork.
3. Pat the cod fillets dry with paper towels and season with 1/4 teaspoon of salt and 1/8 teaspoon of black pepper. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the cod and sear for 3-4 minutes per side, until cooked through and flaky.
4. Once the couscous is fluffed, stir in the chopped fresh parsley and 1 tablespoon of lemon juice. Stir the Kalamata olives and remaining 1 tablespoon of lemon juice into the roasted vegetables.
5. Divide the herb couscous among four bowls. Top each with a cod fillet and a generous serving of the roasted Mediterranean vegetables.

Notes

Leftovers store well in an airtight container for up to 2 days. For quicker prep, pre-chopped vegetables can be used.

Nutrition (per serving)

• Calories: 395
• Protein: 37.8 g
• Carbohydrates: 44.5 g
• Fat: 8.7 g
• Fiber: 9.2 g
• Sodium: 590 mg
• Saturated Fat: 1.4 g
• Sugar: 5.1 g
• Cholesterol: 65 mg