Baked Lemon Cod with Capers
Nutrition per serving
|Saturated Fat||3.8 g|
|Monounsaturated Fat||16 g|
|Polyunsaturated Fat||4.2 g|
|Red Bell Pepper (capsicum)|
|Vegetable Stock Cube|
|Margarine (80% fat with salt)|
1. Preheat the oven to 200 C (392 F)
2. Remove the core and chop a quarter of the pepper into bite-sized pieces and the other quarter into ½ cm cubes
3. Peel/chop the onion into bite-sized pieces
4. Chop the courgette into bite-sized pieces
5. Place the bite-sized pieces of pepper onto a baking tray with the onion and courgette. Drizzle over a tbsp of olive oil, mix to coat and evenly spread into a single layer. Sprinkle over a pinch of salt and pepper and cook near the top of the oven for 15 minutes until tender and crispy around the edges.
6. To make the couscous, bring 180ml of water to boil, add a tsp of the stock pot with a tsp of olive oil and stir to dissolve the stock. Place the couscous into a bowl and pour the hot stock over the top. Cover with a lid or cling fling and set aside for 10 minutes until the granules have absorbed all the liquid. Fluff the cooked couscous with a fork to separate the grains.
7. Meanwhile, in a small saucepan, heat ½ a tbsp of margarine over a low heat. Once melted, remove the pan from heat, add the capers with a pinch of lemon zest and ½ a tsp of lemon juice.
8. 5 minutes toward the end of the vegetable cooking time, start to prepare the fish. Place the fish onto a lightly greased baking tray, drizzle over half the caper mixture and sprinkle over a pinch of salt and pepper. Transfer the vegetables to the middle shelf, and place the fish on the top shelf. Continue to cook the vegetables for a further 5 minute and cook the fish for 8-10 minutes until cooked through and flaky.
9. Once the couscous has cooked, stir in ½ a tbsp of parsley with a pinch of lemon zest and the remaining red pepper. Season with a pinch of salt and pepper to taste.
10. Serve the fish on top of the couscous and top with a little of the caper mixture. Finally sprinkle over a pinch of the chopped parsley.