Ingredients

• 220 g cod fillet — cut into large chunks, skin removed
• 80 g wholewheat couscous — dry
• 250 ml low sodium vegetable broth — warm
• 8 g extra virgin olive oil — about 2 teaspoons
• 80 g carrot — finely diced
• 80 g zucchini — finely diced, skin left on if tender
• 6 g fresh parsley — finely chopped
• 1 g dried oregano — about 1 teaspoon
• 2 g fine sea salt — or to taste optional

Instructions

1. In a small saucepan, bring the warm low sodium vegetable broth to a gentle simmer, then stir in the finely diced carrot and zucchini. Cover and cook over low heat for 5–6 minutes until just tender.
2. Turn the heat down to very low, add the cod chunks on top of the vegetables, sprinkle with dried oregano and half of the chopped parsley, and cover. Poach gently for 5–7 minutes until the fish is opaque and flakes easily, avoiding a hard boil to keep smells mild.
3. While the fish poaches, place the wholewheat couscous in a heatproof bowl. Ladle about 150 ml of the hot broth from the saucepan over the couscous (avoiding most vegetables and fish), add 1 teaspoon (about 4 g) olive oil and a pinch of salt if using, stir, cover, and let sit for 5 minutes to absorb.
4. Fluff the couscous with a fork, then divide it between two shallow bowls. Spoon the soft vegetables and a little extra broth over the couscous to moisten without making it soupy.
5. Gently place the poached cod pieces on top of each bowl. Drizzle with the remaining olive oil and scatter over the remaining chopped parsley. Taste a small bite and add a tiny pinch of salt only if needed, keeping seasoning light for nausea.
6. Let the bowls sit for 2–3 minutes to cool slightly before eating, as very hot food can worsen nausea. Eat slowly, starting with a few bites of couscous and broth if your stomach feels sensitive.