Ingredients

• 250 g cod fillet — cut into large chunks, pin bones removed
• 80 g dry couscous — plain, fine grain
• 250 ml low sodium vegetable stock — warm
• 60 g carrot — very finely grated
• 10 g extra virgin olive oil — divided
• 1 g dried oregano — crushed between fingers
• 1 g dried parsley — crushed between fingers
• 1 g salt — fine optional

Instructions

1. In a small pot, bring the warm low sodium vegetable stock just up to a gentle simmer, then turn the heat to low so it stays hot but not boiling.
2. Place the couscous and finely grated carrot into a heatproof bowl. Add half of the olive oil and half of the dried oregano and parsley, then pour 200 ml of the hot stock over the couscous. Stir once, cover tightly with a lid or plate, and set aside for 8–10 minutes to absorb and soften.
3. While the couscous steeps, season the cod chunks very lightly with salt if using and the remaining oregano and parsley.
4. In a wide non-stick pan over low to medium-low heat, add the remaining olive oil and the remaining 50 ml of hot stock. Gently place the cod pieces in a single layer, cover with a lid, and poach for 6–8 minutes, turning once, until the fish is opaque and flakes easily. Avoid browning to keep it gentle on the stomach.
5. Fluff the couscous and carrot mixture with a fork until very soft and slightly mushy; if it seems dry, stir in a spoonful of the poaching liquid from the pan to create a soft, binding texture.
6. Divide the couscous between two small bowls and top with the poached cod, spooning a little of the mild herbed cooking liquid over each portion. Serve warm, not piping hot, to further ease digestion.