High proteinLow fatQuick

Baked Cod with Couscous

Couscous needs a kettle and five minutes, which makes this a weeknight meal.

25 min Serves 1 Oven, Kettle

Per serving

620

kcal

57.1 g

protein

63.1 g

carbs

14.7 g

fat

9.2 g protein per 100 kcal · 6.2 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

Full screen, one step at a time, with timers and how-to guides. Free, no sign-up.

Your marks stay on this device. Solviro Max uses them to put recipes like the ones you liked first.

Ingredients

For 1 serving.

  • Cod200 g
  • Couscous, dry weight70 g
  • Tomato120 g
  • Cucumber80 g
  • Olive oil12 g
  • Lettuce (romaine)(optional)40 g

Method

  1. 1Heat the oven to 200°C and bake the seasoned cod for 12–15 minutes until it flakes.
  2. 2Cover the couscous with boiling water, put a plate over it and leave for five minutes.
  3. 3Fork it through with the oil and the chopped salad vegetables.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

How to tell fish and prawns are cookedShow

Fish cooks fast and goes dry just as fast, so look rather than time.

  1. Raw fish is shiny and see-through. Cooked fish turns opaque (solid white or pale pink) all the way through.
  2. Press the thickest part gently with a fork: cooked fish separates into flakes easily.
  3. Raw prawns are grey; cooked they are pink all over and curl into a loose C. A tight O means overcooked and rubbery.

Ready when: Opaque right to the centre and flaking at a gentle push.

What can you make with what's in your fridge?

Tick what you have and Solviro's Meal Builder shows every meal you can cook right now, with the macros worked out. Free.

Open the Meal Builder

Made with similar ingredients

All 252 recipes

A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.