Mediterranean Cod and Couscous with Green Beans and Red Peppers

Servings:
Mediterranean Cod and Couscous with Green Beans and Red Peppers 4.00/5 (4 votes)

The beauty of this meal is its simplicity, no fancy techniques or long list of ingredients just a handful of fresh items that work really well to create a balanced interesting meal. One thing I wish I had added was a handful of sliced grape tomatoes. So if you happen to have some on hand, throw them in with the olives. Enjoy!

Green Beans with Red Bell Pepper

SERVINGS : 4 PEOPLE PREP TIME : MINUTES

INGREDIENTS

  • 1 pound green beans, trimmed
  • 2 tablespoons butter
  • 2 cloves garlic, minced or pressed
  • 1 tablespoon shallot, minced
  • 1 cup chicken stock
  • 1/2 red bell pepper, chopped
  • kosher salt and pepper, to taste

DIRECTIONS

  1. Heat butter in a pan over medium high heat.
  2. Once it melts, add green beans, shallot, and garlic.
  3. Cook for a couple of minutes or until shallot is tender.
  4. Add chicken stock and bell pepper. Bring to a boil, reduce to a simmer, and let cook 10-15 minutes or until most of the liquid has evaporated and green beans are tender.
  5. Season with salt and pepper and serve.

Nutritional Information

Per Serving: Calories 97 Fat 6 Sat Fat 3 Sodium 531 Carbs 10 Sugars 2 Fiber 4 Protein 2.

Mediterranean Sauteed Cod

SERVINGS : 4 PEOPLE PREP TIME : MINUTES

INGREDIENTS

  • 2 tablespoons olive oil
  • 1 1/2 pounds cod fillets
  • kosher salt and pepper, to taste
  • 2 tablespoons fresh parsley, chopped
  • 1/4 teaspoon crushed red pepper flakes, optional
  • 1/2 cup kalamata olives, chopped
  • 2 cloves garlic, minced or pressed
  • 1 teaspoon shallot, minced
  • 1/2 cup dry white wine
  • 1 lemon, quartered

DIRECTIONS

  1. Season cod with salt and pepper.
  2. Heat olive oil in a pan over medium high heat.
  3. Add cod and saute for about 3 minutes per side or until firm and opaque in the center. Transfer to a plate and tent to keep warm.
  4. Add parsley, crushed red pepper, olives, garlic, and shallot to the pan.
  5. Cook for a couple of minutes or until shallot is tender.
  6. Pour wine in pan and let bubble and reduce by half.
  7. Adjust seasonings with kosher salt and pepper.
  8. Plate cod, drizzle with kalamata sauce, and a squeeze of lemon. Serve.

Nutritional Information

Per Serving: Calories 228 Fat 10 Sat Fat 1 Sodium 282 Carbs 2 Sugars 0 Fiber 1 Protein 39.

Couscous

SERVINGS : 4 PEOPLE COOK TIME : MINUTES PREP TIME : MINUTES

INGREDIENTS

  • 1 tablespoon butter
  • 2 tablespoons shallot, minced
  • 1 1/2 cups chicken stock
  • 1 cup couscous
  • 1/4 teaspoon kosher salt

DIRECTIONS

  1. In a medium sized pot over medium high heat, sauté shallot in butter until tender.
  2. Add stock and bring to a boil.
  3. Immediately remove from heat, add couscous, cover, and let stand for 10 minutes.
  4. Remove lid and fluff with a fork. Season with additional salt and pepper if necessary.

Nutritional Information

Serving Size 153g Calories 251 Fat 9 Carbs 35 Fiber 2.6 Protein 7.

NOTES

KID NOTE: Serve fish without kalamata mixture.

VEGETARIAN TIP: Use firm tofu in place of the cod.

GLUTEN MODIFICATIONS: Use quinoa instead of couscous.

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