Ingredients

• 220 g cod fillet — cut into large chunks, skin removed
• 120 g wholewheat couscous — dry
• 350 ml low sodium vegetable broth — warm
• 80 g carrot — finely diced
• 80 g zucchini — finely diced
• 10 g extra virgin olive oil — divided
• 2 g dried italian herb mix — no added garlic or onion
• 1 g salt — or to taste optional

Instructions

1. In a small saucepan, bring the warm low sodium vegetable broth to a gentle simmer, then add the finely diced carrot and zucchini and cook over low heat for 5–6 minutes until just tender.
2. Stir in the wholewheat couscous and 5 g of the olive oil, remove the pan from the heat, cover with a lid, and let stand for 5–7 minutes until the couscous absorbs the liquid and softens.
3. While the couscous rests, lightly season the cod chunks with the dried italian herb mix and a small pinch of salt if using.
4. Heat the remaining 5 g olive oil in a non-stick skillet over low-medium heat, add the cod pieces in a single layer, and cook gently for 6–8 minutes, turning once, until the fish is opaque and flakes easily; avoid browning to keep flavors mild.
5. Fluff the couscous and vegetables with a fork to separate the grains, then divide evenly between two shallow bowls.
6. Top each bowl with the warm flaky cod, spooning any mild pan juices over the couscous, and serve immediately while just warm, not piping hot, to be gentler on reflux.