Pan-Seared Cod and Cherry Tomatoes
Feta Couscous
Ingredients
- 6 (6-oz) cod fillets
- ½ tsp kosher salt
- ½ tsp pepper
- 2 Tbsp olive oil
- 3 cloves garlic, minced
- 2 pints cherry tomatoes
- ½ cup dry white wine
- 2 Tbsp butter
- ¼ cup chopped fresh parsley
- ¼ tsp crushed red pepper
Instructions
- Sprinkle fish with salt and pepper. Cook, in batches, in hot oil in a large nonstick skillet over medium-high heat 3 to 5 minutes per side or until fish flakes with a fork. Transfer to a plate; keep warm.
- Add garlic and tomatoes to skillet; sauté 5 minutes or until tomatoes begin to burst. Stir in wine, butter, parsley, and red pepper; cook 1 to 2 minutes or until slightly thickened.
- Serve tomato mixture over fish. Season with salt and pepper, if desired.
Side Dish Ingredients
- 1½ cups couscous (preferably whole wheat)
- 2 green onions, chopped
- 1 Tbsp lemon juice
- ½ cup crumbled feta cheese
- 1 Tbsp olive oil
Side Dish Instructions
- Cook couscous according to package directions; stir in onions, lemon juice, cheese, and oil. Season with salt and pepper, if desired.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
242
|
218
|
460
|
| Fat (g) | 10 | 5 | 15 |
| Sat. Fat (g) | 3 | 2 | 5 |
| Protein (g) | 31 | 7 | 38 |
| Carb (g) | 5 | 35 | 40 |
| Fiber (g) | 1 | 2 | 3 |
| Sodium (mg) | 289 | 120 | 409 |
Mediterranean Meal Plan
This recipe selected from the eMeals Mediterranean Meal Plan.
Each Dinner Plan Includes:
- Seven Dinner Menus
- Matching Grocery List
- Access via App or Online
