15 minute meals: baked dover sole + whole grain mediterranean couscous

You either have it or you don’t.

With the holidays on the horizon, time is of the essence. Things will get hectic. Possibly stressful. And I refuse to freak out over dinner (Who me? Never). I’ve been on the hunt for quick and healthy meals that won’t break the bank.

Because really, Christmas is in 30 days.

So, remember that Dover Sole from last week? I’m going to show you how to make it.

The Fish

1.) It defrosts in about 30 minutes (plunged in cold water- still packaged).

2.) It only needs 10+ minutes in the oven.

To begin, pat the fish dry with paper towels. Since my fillets are quite lengthy, I like to use a rimmed baking sheet for cooking. They won’t fit properly in a traditional baking dish (been there) unless you want them dangling over the sides. Season generously with lemon pepper and drizzle with olive oil.

The Couscous

I adore couscous. It’s fast. Fun. And effortless. I’m using a whole grain version that cooks in 5 minutes. So, while your fish is in the oven prepare your side dish. Roughly chop Kalamata olives, sun-dried tomatoes, feta and parsley. Lots of parsley. I use the oil from the sun-dried tomato jar to flavor the couscous. It’s got seasoning built right in! Work the ingredients together until it tastes balanced, making adjustments as you go.

At this point your fish should be done.

The rhythm of this recipe is my preferred way to eat; quick, healthy and flavorful. The clean up isn’t half bad either!

What have you been cooking lately?

Tips:

• You can substitute with tilapia, flounder, snapper or even salmon. This is also very good with shrimp. Keep in mind that your cooking time will increase due the the greater thickness of the fish.
• If seafood is not your thing, the couscous is delicious on it’s own. I’ve been eating it for the last two days. 
• Although this is a 15 minute meal, it’s not a race. It simply highlights the quick cooking time of the main ingredients. Make it your own!

15 minute meals: baked dover sole + wholegrain mediterranean couscous

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• Author: The Clever Carrot
• Prep Time: 5 mins
• Cook Time: 10 mins
• Total Time: 15 mins
• Yield: 4 1x

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Ingredients

Fish

• 1 lb. dover sole
• 1 tbsp. olive oil, for brushing
• lemon pepper seasoning
• 1 lemon, sliced

Couscous

• 1 c. uncooked whole grain couscous
• 1/2 c. sun-dried tomatoes packed in oil, chopped
• 2 tbsp. reserved oil from sun-dried tomato jar
• 1/2. c. Kalamata olives, chopped
• 1/2 c. parsley, chopped
• 1/2. feta, crumbled
• 1 lemon
• salt + pepper

Garnish

• parsley sprigs
• lemon slices

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Instructions

1. Preheat your oven to 425 F. Line a rimmed baking sheet with parchment paper.
2. Prepare the couscous according to the package instructions. Transfer to a large bowl. Add the sun-dried tomatoes, olives and parsley. Toss with the reserved tomato oil and juice of 1/2 a lemon. Season with salt and pepper. Toss well to combine and add more oil, lemon juice and seasoning as needed. Top with feta.
3. To prepare the fish, pat dry with paper towels. Place onto the lined tray. Brush with olive oil and season with lemon pepper. Top with lemon slices. Bake for 10 minutes or until cooked through.
4. Serve warm with parsley sprigs and extra lemon slices.

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