Cod, Artichoke & Pesto Salad Bowls

June 16, 2018

Protein-rich, low calorie and ready in 15 minutes. Yes please. As usual, you can play around with this recipe to suit your food preferences and dietary requirements. Read my top tip below to find suggestions for how to make this recipe gluten-free, wheat-freenut-free and vegetarian! If you're not a fish fan, this recipe would also work well with fried or roasted chicken breast. Not a fan of couscous, swap it for orzo (tiny rice-shaped pasta) instead.

 

 

Utensils: Saucepan, large non-stick frying pan or skillet pan, chopping board, knife, mixing bowl. 

 

Top Tip: It's easy to adapt this recipe for a number of food preferences and dietary requirements. Want to make this dish gluten-free or wheat-free? Swap the couscous for rice, quinoa or lentils instead. Want to make this dish nut-free? Make sure to buy nut-free pesto or try making your own nut-free pesto! Tesco has an easy-peasy recipe you can follow HERE, and you'll have leftovers to use for other dishes throughout the week too (whoop!). Want to make this dish vegetarian? Swap the cod for fried halloumi slices instead and dig in!

INGREDIENTS

 

Warm Cod, Artichoke & Pesto Salad

70g whole wheat giant couscous (or if using normal couscous, rice, quinoa or orzo, use the recommended serving amount for 2 people as suggested on the pack)

2 boneless cod fillets with the skin left on or taken off according to your preference (weighing approximately 125g each)

3 spring onions, finely sliced

170g pack or jar of grilled artichokes, roughly chopped

1/2 teaspoon Dijon mustard

2 teaspoons green pesto

125g cherry tomatoes, halved

2 large handfuls watercress, spinach and rocket salad

Salt, pepper, extra virgin olive oil and balsamic vinegar to serve

 

Serves: 2

METHOD

 

1. Cook your couscous / rice / quinoa / orzo according to packet instructions. Then mix with the spring onions, artichokes, Dijon mustard and green pesto. Add 2 tablespoons of the artichoke pack / jar oil to the mix, season with salt and pepper and stir to combine. 

 

2. Heat a small amount of olive in a large non-stick frying pan or skillet pan over a medium-high heat. To ensure the fish crisps up nicely when cooking and to prevent the fish from sticking to the pan, dry the fillets with kitchen roll before seasoning them with salt while the oil is heating up. 

 

3. Once the oil is hot, place the cod in the pan skin-side down (if the skin has been left on). Cook for 2–3 minutes until the skin is golden and crisp. If you are cooking skinless cod, cook until the bottom side of the fish has turned a nice golden colour.

 

4. Carefully turn the cod over and cook for a further 2–3 minutes, depending on the thickness of the cod fillet and how you like your fish cooked. The fish is cooked when the flesh becomes opaque. For the last 2 minutes of cooking add the cherry tomatoes to the pan to allow them to soften.

 

5. Time to plate up! Split your couscous / rice / quinoa / orzo mixture between two serving bowls. Add the softened cherry tomatoes and a large handful of watercress, spinach and rocket salad to each bowl. Finish the dish by gently flaking the cod on top of each couscous pile, or you could serve the cod fillets whole if you prefer. Finish with a sprinkling of salt and pepper and a drizzle of extra virgin olive oil and balsamic vinegar if to your liking.

 

Storage: If you have any leftover salad, store it in an airtight container in the fridge for up to 2 days.

 

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