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Harissa baked cod with fennel & orange couscous
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1 tbsp olive oil
1 large bulb fennel, thinly sliced lengthways, fronds reserved
2 cloves garlic, sliced
1 low salt vegetable stock cube
100g wholewheat couscous
½ x 20g pack dill, roughly chopped
1-2 tsp rose harissa
240g pack 2 cod fillets
1. Preheat the oven to 220ºC, gas mark 7. Finely grate the zest from the orange, then remove the skin and pith with a serrated knife and slice the flesh into segments, squeezing in any juice from the skin. Warm the oil in a frying pan. Fry the fennel and garlic gently for 15 minutes, until softened and slightly caramelised. Remove from the heat and
stir through the orange segments and juice.
2. Dissolve the stock in 120ml freshly boiled water. Pour over the couscous in fia bowl with the orange zest. Cover and leave for 10 minutes, then fluff with a fork, season and stir into the fennel mixture with the dill.
3. Spread the harissa on the cod and place on a parchment lined baking sheet. Bake for 14-15 minutes, until cooked through. Divide the couscous between two plates then top with the fish. Scatter with the reserved fennel fronds.
The couscous in this recipe makes a delicious packed lunch the next day – perhaps with some lentils, beans or shredded chicken. Try making a double batch so you have some left over.
Typical values per serving:
1 of your 5 a day/high in protein
This recipe was first published in July 2020.