Cod with Orange Leek Couscous: A Vibrant 30-Minute Meal
Discover a flavorful, nutrient-rich cod recipe with orange, leeks, baby kale, and fluffy couscous—ready in just 30 minutes.
Incorporate color, freshness, and nutrition into your weeknight routine with this Cod with Orange Leek Couscous recipe. With flaky cod, zesty citrus, sweet leeks, hearty baby kale, and light couscous, this dish delivers both in taste and health value. The entire meal comes together in just 30 minutes, perfect for busy lifestyles looking for wholesome, homemade dinners.
Why Try Cod with Orange Leek Couscous?
- Quick Prep: The whole dish takes just 30 minutes from start to finish.
- Balanced Nutrition: High in protein, fiber, and vitamins from vegetables and lean fish.
- Fresh Flavors: Combines bright orange citrus with delicate leeks and savory cod.
- Easy Cleanup: Cooks in parchment for minimal mess.
Ingredients
- 1 cup couscous (regular or whole wheat)
- 1 orange (for zest and juice)
- 1 leek (white and light green parts only, sliced 1/2 inch thick)
- 3 cups baby kale (can substitute with spinach or swiss chard)
- 1 1/4 lbs cod fillet (cut into 4 portions)
- 1 Tbsp olive oil
- Kosher salt
- Freshly ground black pepper
- Optional: Fresh herbs (dill, parsley) for garnish
Step-by-Step Directions
- Preheat the Oven
Heat oven to 425°F (220°C). Prepare eight 12-inch squares of parchment paper. Arrange four squares on two baking sheets. - Prepare Couscous Base
In a medium bowl, combine couscous with 3/4 cup water. Allow it to absorb while you prep other ingredients. - Add Citrus and Veggies
Cut the orange in half. Peel one half and coarsely chop the fruit. Fold the chopped orange, sliced leeks, and baby kale into the couscous mixture. - Assemble Parchment Packets
Divide the couscous mixture evenly among the four parchment squares. Top each pile with a portion of cod. Drizzle with olive oil, sprinkle with 1/2 tsp salt and 1/4 tsp black pepper. Squeeze the juice from the remaining orange half over each packet. - Seal the Packets
Place another parchment square over each, folding up each edge and tucking under three times. Tuck corners underneath. This seals in steam for even cooking. - Roast
Place the sheets in the preheated oven. Roast for 12 minutes until the cod is opaque and flaky and the couscous is tender. - Serve
Transfer each packet to a plate. Use kitchen scissors or a sharp knife to cut an “X” in the center. Fold each triangle back to reveal the fragrant meal. Garnish with fresh herbs if desired.
Notes & Options
- Fish Alternatives: Swap cod for other firm white fish like haddock or halibut.
- Leafy Green Substitutions: Use baby spinach, arugula, or chard if baby kale isn’t available.
- Herb Boost: Fresh chopped dill or parsley adds brightness.
- Parchment Substitute: Aluminum foil works in a pinch, but parchment provides superior steaming and presentation.
Nutritional Benefits
- Cod: High in protein, low in fat, an excellent source of B vitamins and minerals like phosphorus and selenium.
- Couscous: Provides complex carbohydrates and a small amount of fiber, especially if you use whole wheat couscous.
- Kale: Packed with vitamins A, C, K, plus antioxidants and fiber for heart health and immune support.
- Leeks: A source of antioxidants, flavonoids, and vitamin K, supporting vascular and bone health.
- Orange: Adds vitamin C, natural sweetness, and flavor depth.
| Nutrient | Per Serving |
|---|---|
| Calories | 338 |
| Protein | 32g |
| Carbohydrates | 40g |
| Fiber | 3g |
| Sugars (Added) | 0g |
| Fat | 5g |
| Saturated Fat | 1g |
| Cholesterol | 61mg |
| Sodium | 332mg |
Expert Tips for Success
- Uniform Slices: Cut leeks into even 1/2-inch slices for even cooking.
- Fluff the Couscous: Toss gently with a fork after roasting for the best texture.
- Don’t Overcook Fish: Cod is flaky and cooks quickly; 12 minutes in the packet should be perfect if your oven runs hot, check at 10 minutes.
What others are reading
Serving Suggestions
- Main Course: Serve with extra lemon wedges and a green side salad.
- Double Up: The recipe easily scales for larger gatherings—just add more packets to the oven.
- Complementary Pairings: A crisp white wine, such as Sauvignon Blanc, pairs beautifully.
Storage and Make-Ahead Tips
- Leftovers: Refrigerate in airtight containers for up to two days. Enjoy cold or gently warmed (avoid microwaving in parchment).
- Prep Ahead: Assemble packets several hours ahead and refrigerate. Roast just before serving.
More Wholesome Recipes to Try
- Kaiserschmarrn With Roasted Mixed Berries
- Blueberry Corn Salad
- Raspberry, Pineapple, and Feta Salad
- Blackberry-Balsamic Glazed Pork Skewers
- Green Summer Minestrone
- Soba With Chicken and Baby Greens
- Salmon, Avocado, and Citrus Salad
- Blueberry-Chia Jam Oat Cake
- Jammy Tomato and Tofu Burrito Bowls
- Frijoles-Stuffed Peppers
- Protein-Packed Lentil Salad With Chicken and Fresh Greens
- Green Juice Smoothies
Table: Cooking Time Breakdown
| Step | Estimated Time |
|---|---|
| Prep Ingredients | 10 mins |
| Assemble Packets | 10 mins |
| Roast | 12 mins |
| Total | ~30 mins |
Frequently Asked Questions (FAQs)
Q: What makes this cod recipe healthy?
A: The recipe uses lean cod, ample greens, and whole grains, ensuring low saturated fat and high protein, fiber, and vitamin content. The citrus boosts flavor without added sugar.
Q: Can I substitute another fish for cod?
A: Yes, you can substitute with other flaky white fish such as haddock, halibut, or tilapia. Adjust cooking times as needed based on thickness.
Q: Is couscous gluten free?
A: Standard couscous is a wheat product and not gluten free. For gluten-free needs, substitute with quinoa or brown rice.
Q: How do I slice leeks properly?
A: Trim the root end and dark green leaves, then slice the white and light green sections lengthwise. Rinse thoroughly to remove any grit before slicing crosswise.
Q: Can I prepare the packets ahead of time?
A: Yes, you can assemble the packets several hours ahead; keep refrigerated and roast when ready to serve for best results.
Conclusion: Bring Flavorful Balance to Your Table
With the harmonious blend of roasted cod, zesty orange, sweet leeks, and nourishing kale couscous, this recipe not only delights the palate but fuels your body with wholesome, simple ingredients. It’s an ideal solution for a healthy weekday meal, special occasion, or whenever you crave vibrant taste without the stress.
Enjoy this modern, delicious take on a seafood classic, and let fresh, seasonal ingredients shine at your dinner table.
References
- https://www.prevention.com/food-nutrition/recipes/a36466442/cod-with-orange-leek-couscous-recipe/
- https://www.goodhousekeeping.com/food-recipes/a10784/cod-livornese-couscous-recipe-ghk0411/
- https://freshoffthestack.substack.com/p/caramelized-lemon-leek-couscous-salad
- https://fox11online.com/living/living-recipes/cod-with-orange-leek-couscous
- https://www.prevention.com/food-nutrition/recipes/a20506544/eyesight-sharpening-trout-with-orange-sauce-and-veggie-hash/
- https://www.womansday.com/food-recipes/a30392806/cod-in-parchment-with-orange-and-leek-couscous-recipe/
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