Prep10 min
Cook15 min
Total25 min
Serves4
Ingredients
- 4 cod fillets (about 6 ounces each), skin removed
- 3 tablespoons unsalted butter
- 3 cloves garlic, minced
- 1 lemon (zested and juiced)
- 1 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup couscous
- 1 1/4 cups low-sodium chicken or vegetable broth
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh dill, chopped
- 2 tablespoons olive oil
- Optional: lemon wedges and chopped chives for garnish
Instructions
- Prepare the couscous: In a small saucepan, bring the chicken or vegetable broth to a boil. Remove from heat, stir in couscous, cover tightly, and let it sit for 5 minutes. Fluff with a fork, then stir in olive oil, chopped parsley, and dill. Keep warm.
- Season the cod fillets evenly with salt, black pepper, and smoked paprika.
- Heat a large non-stick skillet over medium heat. Add 2 tablespoons of butter and let it melt completely.
- Add the minced garlic to the butter and sauté for 30 seconds until fragrant but not browned.
- Place cod fillets in the skillet and cook for 3-4 minutes on the first side without moving them, until the edges start to turn opaque and brown.
- Carefully flip the cod fillets, add the remaining 1 tablespoon of butter, lemon zest, and lemon juice into the skillet. Spoon the melted lemon butter over the fish continuously while cooking for another 3-4 minutes or until the fish easily flakes with a fork.
- Remove the pan from heat. Let the fish rest for a minute to soak in the lemon garlic butter flavors.
- Serve each cod fillet over a bed of herbed couscous. Spoon extra lemon butter sauce from the pan over the top. Garnish with lemon wedges and chopped chives if desired.
Chef tips
- If you don’t have fresh dill or parsley, you can substitute with 1 tablespoon dried Italian seasoning mixed in the couscous for a herby flavor.
- Use a non-stick or well-seasoned skillet to prevent the delicate cod from sticking and breaking apart during cooking.
- For extra crispiness, pat the cod fillets dry with paper towels before seasoning and cooking.
- To make it gluten-free, substitute couscous with quinoa or cauliflower rice and adjust the cooking liquid accordingly.
Pros
- Quick and easy to prepare with minimal ingredients and time.
- Light yet satisfying and nutrient-dense meal with lean protein and herbs.
- Balanced Mediterranean-inspired flavors that appeal to most palates.
Cons / watch-outs
- Couscous contains gluten and is not suitable for gluten-intolerant diets unless substituted.
- Requires immediate attention during cooking to avoid overcooking the delicate cod.
Diet & nutrition notes
Diet notes: This recipe is high in protein, low in carbohydrates (can be lowered by swapping couscous), and contains healthy fats from butter and olive oil. It is suitable for pescatarian diets. For gluten-free, swap couscous with quinoa or cauliflower rice.
Nutrition note: Approximate per serving: 320 calories, 32g protein, 14g fat, 15g carbohydrates, 2g fiber, 190mg sodium.
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