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Sautéed Cod with Ratatouille and Herbed Couscous
Sautéed Cod with Ratatouille and Herbed Couscous

Sautéed Cod with Ratatouille and Herbed Couscous
A healthy and flavorful meal featuring flaky cod, vibrant ratatouille, and fluffy herbed couscous.
Sautéed Cod with Ratatouille and Herbed Couscous

Provides a balanced meal with protein from cod, carbohydrates from couscous, and vegetables from ratatouille to support overall nutritional needs.

Ingredients:
1
Servings
  • 150
    g
     Cod fillets
  • 1
    tbsp
     Olive oil
  • 1
    item
     Onion
  • 2
    clove
     Garlic
  • 100
    g
     Bell pepper
  • 100
    g
     Zucchini
  • 100
    g
     Tomatoes
  • 70
    g
     Couscous
  • 100
    ml
     Vegetable broth
  • 5
    g
     Fresh herbs (parsley, thyme)
Preparation Time: 20 minutes
Cooking Time: 25 minutes
Sautéed Cod with Ratatouille and Herbed Couscous
Instructions:
  1. 1. Prepare the ratatouille: Sauté the diced onion and garlic in olive oil until softened. Add the bell pepper, zucchini, and tomatoes; cook until slightly tender. Season with salt and pepper.
  2. 2. Cook the couscous: Bring vegetable broth to a boil. Stir in couscous, cover, and remove from heat. Let stand for 5 minutes, then fluff with a fork and stir in fresh herbs.
  3. 3. Sauté the cod: Season cod fillets with salt and pepper. Heat a little olive oil in a pan and sauté cod until cooked through and flaky.
  4. 4. Serve: Spoon couscous onto a plate, top with ratatouille and cod. Garnish with fresh herbs and a drizzle of olive oil if desired.
Nutrition Per Serving 750 g Per 100g
Energy 512.9 kcal 68 kcal
Protein 34.8 g 4.6 g
Fibre 7.1 g 0.9 g
Salt 1.2 g 0.2 g
Sugar 14.1 g 1.9 g
Carbohydrates 77.3 g 10.3 g
Fat 17.4 g 2.3 g
Environmental Per Serving 750 g Per 100g
CO2 2.8 kg 0.4 kg
Water 3.9 l 0.5 l
  • 150
    g
     Cod fillets
  • 1
    tbsp
     Olive oil
  • 1
    item
     Onion
  • 2
    clove
     Garlic
  • 100
    g
     Bell pepper
  • 100
    g
     Zucchini
  • 100
    g
     Tomatoes
  • 70
    g
     Couscous
  • 100
    ml
     Vegetable broth
  • 5
    g
     Fresh herbs (parsley, thyme)
1
Servings
0

1. Prepare the ratatouille: Sauté the diced onion and garlic in olive oil until softened. Add the bell pepper, zucchini, and tomatoes; cook until slightly tender. Season with salt and pepper.

2. Cook the couscous: Bring vegetable broth to a boil. Stir in couscous, cover, and remove from heat. Let stand for 5 minutes, then fluff with a fork and stir in fresh herbs.

3. Sauté the cod: Season cod fillets with salt and pepper. Heat a little olive oil in a pan and sauté cod until cooked through and flaky.

4. Serve: Spoon couscous onto a plate, top with ratatouille and cod. Garnish with fresh herbs and a drizzle of olive oil if desired.

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