Cod with Orange and Leek Couscous: A Healthy 30-Minute Recipe

Bright flavors and healthy ingredients come together for an easy, delicious cod and couscous meal ready in just 30 minutes.

By Medha deb

Created on Sep 28, 2025

Bright flavors and healthy ingredients come together for an easy, delicious cod and couscous meal ready in just 30 minutes.

Cod with Orange and Leek Couscous: A Vibrant 30-Minute Dinner

If you’re searching for a refreshing weeknight meal packed with nutrients and bright flavors, this Cod with Orange and Leek Couscous recipe perfectly fits the bill. With a combination of flaky cod, juicy orange, sweet leeks, and tender baby kale—all gently cooked in parchment for easy clean-up—this dish delivers both taste and convenience in under 30 minutes. Read on for everything you need to know, from what makes this meal so healthy to detailed cooking directions and serving tips.

Why This Recipe Works

Quick and easy: Prep and cooking time is minimal, making it a superb choice for busy evenings.
Balanced nutrition: Features lean protein, plenty of vegetables, whole grains, and a burst of citrus.
Minimal clean-up: Cooking in parchment packets (en papillote) means virtually no mess.
Customizable: Easily swap in your favorite veggies or grains based on what’s available.

Ingredients: What You’ll Need

Ingredient	Amount	Notes
Couscous	1 cup	Regular or whole-wheat
Orange	1 medium	Divided (half for segments, half for juice)
Leek	1 (white and light green parts)	Halved lengthwise, sliced 1/2 inch thick
Baby kale	3 cups	Can substitute with spinach or arugula
Cod fillet	1 1/4 lbs	Cut into 4 portions; other white fish can be used
Olive oil	1 Tbsp	Extra virgin preferred
Kosher salt	1/2 tsp	Plus extra for seasoning
Black pepper	1/4 tsp	Freshly ground recommended

Step-by-Step Directions

Preheat your oven to 425°F (220°C). Tear eight 12-inch squares of parchment paper. Place four squares onto two baking sheets, using the remaining four as covers later.
Soak the couscous: In a medium bowl, combine the couscous with 3/4 cup of water. Let it sit briefly to start absorbing the liquid.
Prepare produce: Cut the orange in half. Peel and roughly chop half the orange; reserve the other half for juicing. Clean and slice the leek.
Mix couscous filling: Gently fold the chopped orange, sliced leek, and baby kale into the couscous mixture.
Assemble packets: Divide the couscous mixture among the four squares of parchment on the baking sheets. Place a cod fillet portion atop each pile. Drizzle with olive oil. Season with kosher salt and freshly ground black pepper. Squeeze the juice from the reserved orange half over the cod.
Seal and bake packets: Cover each with another parchment square. Fold up and under the edges of the packets three times, tucking the final flap underneath to secure. Transfer to the oven and roast for 12 minutes.
Serve: Place each packet on a serving plate. Using kitchen scissors or a sharp knife, cut an “X” into the center of each top. Fold back the triangles to reveal the steaming, aromatic meal inside and enjoy immediately.

Health and Nutrition Highlights

Nutrient	Per Serving	Health Benefit
Calories	338	Moderate portion, filling but light
Protein	32 g	Supports muscle maintenance and satiety
Carbohydrates	40 g	Provides sustained energy
Fiber	3 g	Supports digestion
Sugars (added)	0 g	No added sugars
Fat	5 g (1 g saturated)	Healthy fats from olive oil, low in saturated fat
Cholesterol	61 mg	Within healthy limits for most diets
Sodium	332 mg	Moderate sodium content

Caution: Adjust seasonings and portion sizes for sodium-restricted or low-carb diets as needed.

Chef’s Tips: How to Get Perfect Results Every Time

Cod substitutions: Haddock, halibut, or any firm white fish can work well in place of cod.
Vegetable swaps: If leeks or baby kale aren’t available, try spinach, arugula, or sliced scallions.
Herb additions: Fresh dill, parsley, or cilantro add bright, aromatic notes to the dish.
Parchment technique: Be sure to make tight, overlapping folds to fully seal in moisture and steam the fish.

Serving Suggestions

Pair with a simple side salad: Mixed greens with citrus vinaigrette complement the flavors.
For added zest: Grate a little orange zest over the finished dish before serving.
Want extra crunch? Top with toasted slivered almonds or pine nuts right before serving.

Why Cook in Parchment?

Cooking fish, couscous, and vegetables en papillote (in parchment) is a traditional French technique that gently steams the food in its own juices. This method:

Preserves natural moisture and flavor
Requires less oil or added fat
Keeps fish ultra-tender and never dry
Makes both serving and cleanup a breeze

Ingredient Spotlight

Cod

Cod is a white, flaky fish prized for its mild flavor and versatility. It’s a lean source of protein, naturally low in fat, and an excellent choice for heart-healthy diets. When buying cod, look for fillets that are firm, moist, and smell fresh—never fishy.

Leek

The leek, related to onions and garlic, brings sweetness and a mellow onion-like flavor. It pairs well with citrus and seafood, and is rich in vitamins A and K.

Orange

Fresh orange brightens this dish with sweet, tangy notes. Citrus not only enhances the flavor of fish but also supplies vitamin C, which supports the immune system.

Baby Kale

Baby kale is milder and more tender than mature kale, adding a nutritional boost of fiber, vitamins, and minerals. If unavailable, baby spinach is a great substitute.

Frequently Asked Questions (FAQs)

Q: Can I prepare this dish ahead of time?

A: You can prep the couscous mixture and portion the fish ahead of time. Assemble the parchment packets just before baking to maintain the best texture.

Q: What if I don’t have parchment paper?

A: Try using foil in a pinch—though parchment gives the best results for steaming. Be careful not to puncture the packet and lose moisture.

Q: Is this dish gluten-free?

A: Standard couscous is made from semolina wheat and is not gluten-free. Substitute with cooked quinoa or brown rice for a gluten-free version.

Q: Can I make this recipe with frozen cod?

A: Absolutely. Thaw frozen cod fillets in the refrigerator overnight, then pat dry before using so the packets are not watery.

Q: How do I know if the cod is cooked through?

A: Properly cooked cod will flake easily with a fork and appear opaque throughout. If unsure, check by cutting a small slit in the parchment packet and peeking inside.

Healthy Variations

Go Mediterranean: Add cherry tomatoes, sliced olives, and a pinch of dried oregano to the couscous mix.
Add spice: Incorporate red pepper flakes or a sprinkle of za’atar for a Middle Eastern twist.
Vary the protein: Swap out the cod for salmon fillet or shrimp—adjust cooking time as needed.

Storing and Reheating Leftovers

Storage: Remove cooked contents from parchment; store in an airtight container in the refrigerator up to 2 days.
Reheat: Microwave on low or re-warm in a covered skillet with a splash of water to avoid drying out the fish.

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Conclusion: Nourish with Flavors and Ease

This cod with orange and leek couscous is proof that healthy eating doesn’t have to be bland or complicated. Vibrant, vitamin-rich ingredients and a few quick preparation steps reward you with a rewarding dinner that’s as beautiful to serve as it is delicious to eat. Try it tonight, and enjoy a burst of freshness on your plate!

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

Read full bio of medha deb