By emensah m
Bright, Mediterranean-inspired baked cod topped with a vibrant tomato-olive relish sits alongside buttery sautéed green beans and fluffy lemon parsley couscous. The dish balances flaky, tender fish with briny olives, sweet tomatoes, crunchy green beans and a citrusy, herb-studded couscous — a restaurant-quality plate that’s surprisingly simple to make at home.
Preheat the oven to 425°F (220°C). Line a small baking sheet or baking dish with parchment and pat the cod very dry. Drying the fish removes surface moisture so it roasts rather than steams — this helps the exterior set quickly and gives you a firmer, flakier texture.
Season both sides of the cod with 1/2 tsp salt and a few grinds of black pepper. Brush each fillet lightly with 1 tsp (about 5 ml) of olive oil. Light oiling prevents sticking and helps conduct heat so the fish browns lightly at the edges.
Place the fillets on the prepared pan and bake in the preheated oven for 10–12 minutes, depending on thickness (6-8 minutes for thinner pieces, up to 12 minutes for thicker). You want the fish to be just opaque through the center and flake easily with a fork. Baking at high heat for a short time cooks the cod gently while preserving moisture.
While the fish bakes, warm 1 Tbsp olive oil in a large skillet over medium heat. Add the minced garlic and sauté 20–30 seconds until fragrant — don’t let it brown (browned garlic turns bitter).
Add the trimmed green beans to the skillet, toss to coat, then increase heat to medium-high and sauté for 4–6 minutes until beans are tender-crisp and bright green. Searing the beans on higher heat develops a touch of caramelization for a nutty flavor while keeping a pleasant bite.
Season the beans with 1/4 tsp salt and a pinch of pepper. If you like, add a squeeze of lemon (about 1 tsp) to brighten the beans. Transfer to a warm plate and keep covered; resting briefly keeps them hot without overcooking.
Reheat the cooked couscous if needed: warm it gently in a small saucepan with 1 tsp olive oil or 1 tsp butter, stir in the lemon zest and 1 Tbsp lemon juice, and fold in the chopped parsley. Warming the couscous with a little fat and acid revives its texture and layers in flavor so it isn’t bland or gluey.
When the cod comes out of the oven, let it rest 1–2 minutes. Spoon 1/2 cup of the tomato-olive relish over each fillet. The relish is served room temperature on hot fish to create a contrast of warm, flaky fish and cool-bright relish — the acidity and olive brine cut through the richness and add complexity.
To plate: divide the lemon-parsley couscous between two plates, mound the sautéed green beans alongside, and place a relish-topped cod fillet on each plate. Finish with a drizzle of the remaining 1 tsp olive oil and scatter the remaining parsley over the fish for freshness and color. Serve immediately.
560
Calories
39g
Protein
40g
Carbs
27g
Fat
7g
Fiber
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By emensah m
Bright, Mediterranean-inspired baked cod topped with a vibrant tomato-olive relish sits alongside buttery sautéed green beans and fluffy lemon parsley couscous. The dish balances flaky, tender fish with briny olives, sweet tomatoes, crunchy green beans and a citrusy, herb-studded couscous — a restaurant-quality plate that’s surprisingly simple to make at home.
Preheat the oven to 425°F (220°C). Line a small baking sheet or baking dish with parchment and pat the cod very dry. Drying the fish removes surface moisture so it roasts rather than steams — this helps the exterior set quickly and gives you a firmer, flakier texture.
Season both sides of the cod with 1/2 tsp salt and a few grinds of black pepper. Brush each fillet lightly with 1 tsp (about 5 ml) of olive oil. Light oiling prevents sticking and helps conduct heat so the fish browns lightly at the edges.
Place the fillets on the prepared pan and bake in the preheated oven for 10–12 minutes, depending on thickness (6-8 minutes for thinner pieces, up to 12 minutes for thicker). You want the fish to be just opaque through the center and flake easily with a fork. Baking at high heat for a short time cooks the cod gently while preserving moisture.
While the fish bakes, warm 1 Tbsp olive oil in a large skillet over medium heat. Add the minced garlic and sauté 20–30 seconds until fragrant — don’t let it brown (browned garlic turns bitter).
Add the trimmed green beans to the skillet, toss to coat, then increase heat to medium-high and sauté for 4–6 minutes until beans are tender-crisp and bright green. Searing the beans on higher heat develops a touch of caramelization for a nutty flavor while keeping a pleasant bite.
Season the beans with 1/4 tsp salt and a pinch of pepper. If you like, add a squeeze of lemon (about 1 tsp) to brighten the beans. Transfer to a warm plate and keep covered; resting briefly keeps them hot without overcooking.
Reheat the cooked couscous if needed: warm it gently in a small saucepan with 1 tsp olive oil or 1 tsp butter, stir in the lemon zest and 1 Tbsp lemon juice, and fold in the chopped parsley. Warming the couscous with a little fat and acid revives its texture and layers in flavor so it isn’t bland or gluey.
When the cod comes out of the oven, let it rest 1–2 minutes. Spoon 1/2 cup of the tomato-olive relish over each fillet. The relish is served room temperature on hot fish to create a contrast of warm, flaky fish and cool-bright relish — the acidity and olive brine cut through the richness and add complexity.
To plate: divide the lemon-parsley couscous between two plates, mound the sautéed green beans alongside, and place a relish-topped cod fillet on each plate. Finish with a drizzle of the remaining 1 tsp olive oil and scatter the remaining parsley over the fish for freshness and color. Serve immediately.
560
Calories
39g
Protein
40g
Carbs
27g
Fat
7g
Fiber
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