Recipes
Dinner

Lemon cod with couscous and peas

Pan-seared cod finished with lemon-garlic butter over fluffy couscous with peas and spinach, on the table in 20 minutes.

Lemon cod with couscous and peas

Quick Budget Mediterranean High protein

Prep
5 min
Cooking
15 min

Per serving

1,265 kcal

Protein
92 g
Carbs
134 g
Fat
40 g
Fibre
17 g

Amounts are scaled to your plan (×2).

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Ingredients

7 servings

Check every ingredient for allergies and intolerances, and read product labels. Health and safety

  • Low-sodium chicken or vegetable broth 1.4 L
  • Frozen green peas 1.1 kg
  • Couscous, dry 910 g ≈ 5 ¼ cups
  • Baby spinach, chopped 560 g
  • Cod fillet, patted dry 2.4 kg
  • Paprika 2 tbsp 15 g
  • Salt 2 ½ tsp 15 g
  • Black pepper 1 tbsp
  • Olive oil, divided 1 cup 190 g
  • Butter 4 ½ tbsp 70 g
  • Garlic, minced 14 cloves 40 g
  • Lemon juice, divided 1 ¼ cups 280 g
  • Fresh parsley, chopped 110 g ≈ 1 ¾ cups

Steps

  1. Bring the broth to a boil in a small pot, add the peas and cook 1 minute.
  2. Remove from the heat, stir in the couscous, spinach and 1 tsp of the oil, cover and let stand 5 minutes.
  3. Season the cod with the paprika, salt and pepper.
  4. Heat the remaining oil in a non-stick skillet over medium-high heat and cook the cod for 3–4 minutes per side, until golden and it flakes easily with a fork (70°C / 158°F).
  5. Lower the heat, add the butter, garlic and half the lemon juice to the pan and spoon it over the fish for 30 seconds.
  6. Fluff the couscous with a fork, stir in the parsley and the rest of the lemon juice, and serve the cod on top with the pan juices.

Tip: Tilapia or haddock can replace the cod.

No pork or alcohol. Choose halal meat if you eat halal. Nutrition is worked out from USDA FoodData Central values and is an estimate.

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