Cod with Orange and Parsley Couscous Crust
2
Points®
Total time: 30 min • Prep: 10 min • Cook: 20 min • Serves: 4 • Difficulty: Easy
An easy-to-make couscous crust gives a tasty new take on baked cod.
Ingredients
Calorie controlled cooking spray
5 spray(s)
Cod, raw
4 fillet(s), medium
Salt
1 pinch
Black pepper
¼ teaspoon(s)
Couscous, dry
75 g
Orange
1 medium, finely grated zest and juice of
Vegetable stock cube
½ cube(s), or 1 teaspoon vegetable stock powder
Parsley, fresh
1 tablespoon(s)
Cooked mixed vegetables
1 portion(s), medium, (80g - green)
Instructions
1
Preheat the oven to Gas Mark 5/190°C/375°F/fan oven 170°C.
2
Spray a baking tray with low fat cooking spray and arrange the cod fillets on top. Season with salt and pepper.
3
Put the couscous into a heatproof bowl and add the orange zest and juice. Dissolve the stock powder or cube in 100ml boiling water and pour over the couscous. Stir, then stand for 5 minutes to swell. Add the parsley or chives.
4
Share the couscous between the cod, pressing it over the surface of each fillet. Transfer to the oven and bake for 15-20 minutes.
5
Serve the fish with the cooked green vegetables.
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