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Cod with Spicy Orange and Black Cherry Sauce with Couscous



Cod with Spicy Orange and Black Cherry Sauce with Couscous
Total Preparation Time: 15 to 30 minutes Number of Servings: 4
Actual Cooking Time:45 minutes Source: Clean Eating Magazine Jan/Feb 2010
Food Groups: Meat & Beans, Vegetables
Main Ingredient: Fish & Shellfish, Rice, Pasta & Bread
Meal Type: Dinner Entrée
Nutrition Content: Low Fat

The light, flaky texture and sweet taste of cod is often paired with lemon. Instead, we've decided to accent our fillets with another citrus relative, the orange. We then intensified the flavors by adding notes of sweet cherry and spicy cayenne, and accompanied it all with a savory, vegetable couscous.

Ingredients:

10 ounces 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 teaspoon dried Cilantro
Sea Salt and fresh ground black Pepper, to taste
2 large navel Oranges
4 tablespoons no-sugar-added all-fruit black cherry Jam
1/2 teaspoon Cinnamon, ground
1/8 teaspoon Cayenne pepper
4 4-oz Cod fillets or other whitefish of your choice (1 pound)
1/2 teaspoon Spanish Paprika

Preparation:

1. 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.

2. 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 saute for 2 minutes. Add carrots and saute for another 2 minutes. Add all but 2 tablespoons green onions and saute for another minute. Add couscous, saute for 1 minute more, then remove from heat. Season with cilantro, salt and black pepper.

3. 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.

4. Heat a medium-sized saucepan over mdium-high heat for 1 minute. Mist with cooking spray, add remaining onion and remaining 2 cloves garlic, and saute for 2 minutes. Add juice-zest mixture and jam, bring to a simmer then reduce heat to a 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.

5. 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.

6. To serve, place 1 cup couscous-veggie mixture on a plate with 1 fillet, still topped with orange piece. Pour 2 tablespoons sauce over top of each fillet, followed by 2 teaspoons 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.)


Nutrient Information
Calories: 476
Total Fat: 2 g
Saturated Fat: 0 g
Polyunsaturated Fat: 1
Monounsaturated Fat: 0
Sodium: 126 mg
Carbohydrates: 78 g
Protein: 35 g
Fiber: 7 g
Vitamin A:
Vitamin C:
Calcium: 94
Iron:

Cook's Notes:

Serving Size: 1 cup couscous-veggie mixture, 4 oz fillet, 2 tablespoons sauce.

NOTE: 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 teaspoon Spanish paprika to add depth of flavor without the intense heat.