Protein Swap | Savoury Browned Cod
with Warm Veggie-Studded Pearl Couscous Salad
Cooking time
15 minutes
Servings
2/4
Calories
500 /serving
There’s no better fish to fry! Cod is punched up and powered by bold herbs and spices. The fillets come out of the Air Fryer beautifully browned and moist, ready to float over a cheerful salad textured with pearl couscous, sautéed sweet pepper, roasted pepper and tomato.
We will send you:
- 2 Cod fillets
- 1 Sweet pepper
- 1 Garlic clove
- 1 Tomato
- 1 Roasted pepper
- 165g Multicoloured pearl couscous
- 8g Onions & Onwards spices (onion, salt, garlic, paprika, cayenne pepper, parsley, basil, bay leaves, sunflower oil)
Contains: Cod • Sulphites • Wheat
You will need:
Medium pan
Medium pot
Oil
Salt & pepper (S&P)
Strainer
Air fryer
Total Fat
7 g
Saturated Fat
1 g
Sodium
950 mg
Total Carb
71 g
Sugars
8 g
Protein
36 g
Fibre
4 g
Preparation
Boil the couscous
- Preheat the air fryer to 400°F. Lightly oil the basket. Bring a medium pot of salted water to a boil.
- Add the couscous to the pot of boiling water; stir gently to separate.
- Boil, 8 to 10 min., until tender.
- Drain and rinse.
- Transfer to a bowl and toss with a drizzle of oil to prevent clumping; season with S&P.
Fry the salmon
- Meanwhile, pat the salmon* dry and rub with oil; season with ⅔ of the spices and S&P.
- Add to the air fryer and fry, 4 to 6 min., until browned and cooked as desired.
- Transfer to a plate.
Mise en place
- Meanwhile, halve, core and medium-dice the sweet pepper.
- Medium-dice the tomato.
- Roughly chop the roasted pepper.
- Mince the garlic.
Sauté the sweet pepper & tomato
- In a medium pan, heat a drizzle of oil on medium-high.
- Add the garlic and sauté, 30 sec. to 1 min., until fragrant.
- Add the sweet pepper and tomato. Sauté, 3 to 4 min., until tender; season with the remaining spices and S&P.
Make the couscous salad
- To the bowl of couscous, add the sweet pepper, tomato, roasted pepper and S&P; stir well.
Plate your dish
- Divide the couscous salad between your plates.
- Top with the salmon. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
