Hands-on time: 30 minutes
Total time: 45 minutes
- 10 oz couscous
- Olive oil cooking spray
- 1 medium yellow onion, thinly sliced, divided
- 4 cloves garlic, finely minced, divided
- 2 large carrots, peeled and diced
- 4 green onions, diced, divided
- 1 tsp dried cilantro
- Sea salt and fresh ground black pepper, to taste
- 2 large navel oranges
- 4 tbsp no-sugar-added all-fruit black cherry jam
- 1/2 tsp ground cinnamon
- 1/8 tsp ground cayenne pepper
- 4 4-oz cod fillets or other whitefish of your choice (1 lb)
- 1/2 tsp Spanish paprika
- Bring 2 cups water to a boil in a medium saucepan over medium-high heat. Stir in couscous, cover and remove from heat. Let sit for 5 minutes, then fluff with a fork and set aside.
- Heat a large nonstick or cast-iron skillet over medium-high heat for 1 minute. Mist with cooking spray, add half of yellow onion and 2 cloves garlic and sauté for 2 minutes. Add carrots and sauté for another 2 minutes. Add all but 2 tbsp green onions and sauté for another minute. Add couscous, sauté for 1 minute more, then remove from heat. Season with cilantro, salt and black pepper.
- In a small bowl, zest 1 orange, then squeeze juice from orange over zest. Slice remaining orange in half, then cut orange slices in half, leaving the peel intact. Set orange slices aside.
- Heat a medium-sized saucepan over medium-high heat for 1 minute. Mist with cooking spray, add remaining onion and remaining 2 cloves garlic, and sauté for 2 minutes. Add juice-zest mixture and jam, bring to a simmer, then reduce heat to medium-low. Stir in cinnamon and cayenne. Cook for an additional 2 to 3 minutes or until sauce is thickened just enough so it will coat the back of a spoon.
- Preheat broiler on high. Line a cookie sheet or shallow baking pan with aluminum foil and arrange fillets on top of foil. Sprinkle paprika over fillets, then top each with 1 orange piece. Broil for 8 to 10 minutes or until fillets are cooked through and flaky.
- To serve, place 1 cup couscous-veggie mixture on a plate with 1 fillet, still topped with orange piece. Pour 2 tbsp sauce overtop of each fillet, followed by 2 tsp green onions and 2 to 3 additional orange pieces. (You will have 1 cup couscous and about 1/4 to 1/3 cup sauce left over.)
Nutrients per serving (1 cup couscous-veggie mixture, 4 oz fillet, 2 tbsp sauce): Calories: 440, Total Fat: 2.5 g, Sat. Fat: 0 g, Carbs: 76 g, Fiber: 13 g, Sugars: 9 g, Protein: 33 g, Sodium: 150 mg, Cholesterol: 50 mg
Nutritional Bonus: Not only is cod rich in protein and low in fat, it's also a great source of three B vitamins – niacin, B6 and B12. B vitamins assist with digestion and maintain healthy nerve cells.
COST PER SERVING
If you're cooking for picky eaters who don't like spicy fare, lower the heat by removing the cayenne pepper entirely to create a sweet orange-cherry sauce. Or replace the cayenne with 1 tsp Spanish paprika to add depth of flavor without the intense heat.