Cod In Parchment With Orange-Leek Couscous
- 15m Prep Time
- 12m Cook Time
- 30m Ready In
Cod fillets are oven-steamed in parchment packets with orange-leek couscous and baby kale. This quick, healthy dinner requires minimal oil and cleanup.
Ingredients
- 118 ml couscous
- 0.5 navel orange
- 0.5 leek cut into ½-inch-thick half-moons
- 355 ml baby kale
- 2 5-ounce skinless cod fillets
- 7.39 ml olive oil
- Kosher salt and pepper
Nutrition (per serving, estimated)
Estimated based off 6 of 7 identified ingredients (per 100 g food data, scaled by amount).
Vitamins & minerals
- Calcium: 45.5 mg
- Iron: 1.21 mg
- Magnesium: 40.6 mg
- Phosphorus: 152 mg
- Potassium: 292 mg
- Zinc: 0.7 mg
Let's Prepare
Collect
Gather these ingredients — no prep needed yet.
- 118 ml couscous
- 0.5 navel orange
- 355 ml baby kale
- 2 5-ounce skinless cod fillets
- 7.39 ml olive oil
- Kosher salt and pepper
Prepare
- 0.5 leek, cut into ½-inch-thick half-moons
Let's Cook
-
Step 1.
Preheat the oven to 425°F. Arrange two 12-inch squares of parchment paper on a baking sheet. In a bowl, combine the couscous with ⅓ cup water and let it sit while you prepare the other ingredients.
-
Step 2.
Cut the navel orange half in half again, giving you two quarters. Peel one quarter and coarsely chop the fruit. Fold the chopped orange into the couscous along with the sliced leek and baby kale, stirring to combine.
-
Step 3.
Divide the couscous mixture evenly between the two parchment squares, mounding it in the center. Place one cod fillet on top of each mound. Drizzle each fillet with ½ tablespoon olive oil (1 tablespoon total), then sprinkle with ½ teaspoon salt and ¼ teaspoon pepper. Squeeze the juice from the remaining orange quarter over the top of each fillet.
-
Step 4.
Cover each portion with another 12-inch square of parchment. Fold each edge up and over three times, tucking the folds underneath to create a sealed packet. Roast the packets on the baking sheet for 12 minutes, until the fish is opaque and flakes easily.
-
Step 5.
Transfer each packet to a plate. Using scissors, cut an 'X' in the center of the top parchment and fold back the triangles to serve.