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Cod with Orange and Parsley Couscous Crust

2
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 teaspoons

Couscous, dry

75 g

Orange(s)

1 medium, finely grated zest and juice of

Vegetable stock cube(s)

½ cube(s), or 1 teaspoon vegetable stock powder

Parsley, fresh

1 tablespoons

Cooked Mixed Vegetables (zero SmartPoints values)

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.

Notes

Use the finely grated zest and juice from 1 lemon instead of the orange, for a change.

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