By michelle s
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper or lightly oil it.
Place the 5 oz cod fillet on the prepared baking sheet. Drizzle it with 1/2 tablespoon of olive oil, and season it with salt and black pepper to taste.
Spread the 1/2 cup of tomato-caper sauce over the cod fillet evenly. Use a spoon to make sure the sauce covers the entire surface of the fish.
Bake the cod in the preheated oven for 15-20 minutes, or until the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
While the cod is baking, rinse the asparagus and trim the woody ends. In a steamer basket set over simmering water, steam the asparagus for about 4-5 minutes or until tender-crisp.
In a small bowl, combine the cooked Israeli couscous with 1/2 tablespoon olive oil, a squeeze of fresh lemon juice, and freshly chopped herbs.
Once the cod is baked, remove it from the oven and let it rest for a few minutes. Plate the cod alongside the Israeli couscous and the steamed asparagus.
Garnish the dish with a sprinkle of fresh herbs and a wedge of lemon for additional flavor. Serve immediately.
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By michelle s
This Seafood Main Course Healthy recipe is ready in 35 minutes and features cod fillet, cooked Israeli couscous, tomato-caper sauce (tomatoes, capers, olive oil) and other delicious ingredients. Contains 450 calories total.
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper or lightly oil it.
Place the 5 oz cod fillet on the prepared baking sheet. Drizzle it with 1/2 tablespoon of olive oil, and season it with salt and black pepper to taste.
Spread the 1/2 cup of tomato-caper sauce over the cod fillet evenly. Use a spoon to make sure the sauce covers the entire surface of the fish.
Bake the cod in the preheated oven for 15-20 minutes, or until the fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
While the cod is baking, rinse the asparagus and trim the woody ends. In a steamer basket set over simmering water, steam the asparagus for about 4-5 minutes or until tender-crisp.
In a small bowl, combine the cooked Israeli couscous with 1/2 tablespoon olive oil, a squeeze of fresh lemon juice, and freshly chopped herbs.
Once the cod is baked, remove it from the oven and let it rest for a few minutes. Plate the cod alongside the Israeli couscous and the steamed asparagus.
Garnish the dish with a sprinkle of fresh herbs and a wedge of lemon for additional flavor. Serve immediately.
Calories per Serving: 450
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