Spiced Sole with Almond Couscous
- Serves
- 4 servings
- Prep
- 15 min
- Cook
- 20 min
- Cost
- $25.00
- Nutrition
- 520 cal · 39g protein
- high-protein
🍳 4 pans · Picky-eater safe bet: raw veg on the side
Spiced Sole with Almond Couscous is a Mediterranean weeknight dinner that serves 4 and is on the table in about 35 minutes, for around $25 in groceries. You'll need 4 pans, and the 14 ingredients below are everyday supermarket items. Cooking for a picky eater? Plain raw veg on the side works on its own for the one who won't try the rest. Add it to your week and the whole grocery list lands in your Instacart cart in one tap.
Goes with: Fresh fruit (2 min)
Contains: Gluten · Tree nuts · Fish— based on the ingredients; brands vary, so check labels.
Cookware you'll need
Set these out before you start — it saves hunting through drawers mid-recipe.
- 12-inch nonstick skilletDon't have one? Amazon →
- 3-quart saucepan with lidDon't have one? Amazon →
- Rimmed half-sheet panDon't have one? Amazon →
- 9x13 baking dishDon't have one? Amazon →
- 12-inch locking tongsDon't have one? Amazon →
- Balloon whiskDon't have one? Amazon →
Our kitchen essentials list · As an Amazon Associate, DinnerDrop earns from qualifying purchases.
Ingredients
- 1½ lb sole fillets
- 1 cup whole wheat couscous
- 1¼ cups low-sodium vegetable broth
- 2 count broccoli crowns
- 2 count carrots
- ½ cup sliced almonds
- ½ cup raisins
- 1 count lemon
- 1 tbsp honey
- 1 tsp ground cumin
- 1 tsp ground coriander
- 3 tbsp olive oil
- 3/4 tsp salt
- 1/2 tsp black pepper
Steps
- Heat the oven to 425°F. Cut the broccoli into florets and spread on a sheet pan. Toss with 1 tablespoon oil and 1/4 teaspoon salt and roast 12 to 14 minutes until the edges crisp.
- Pat the sole dry and lay on a second sheet pan or baking dish. Mix the cumin, coriander, 1/2 teaspoon salt, and 1/2 teaspoon pepper, and sprinkle over both sides. Drizzle with 1 tablespoon oil. Roast 8 to 10 minutes until the fish is opaque and flakes easily (145°F).
- Grate the carrots. Bring the broth to a boil in a saucepan, stir in the dry couscous, carrots, and raisins, cover, and turn off the heat. Let stand 5 minutes, then fluff with a fork.
- Toast the almonds in a dry skillet over medium heat for 2 to 3 minutes until golden and fold into the couscous with the remaining 1 tablespoon oil.
- Whisk the honey with the juice of the lemon and drizzle over the hot broccoli. Serve the sole over the couscous with the broccoli alongside.
- Picky eater tip: serve the plain baked sole, couscous, and broccoli separately, with no spices, honey, or lemon.
- Make ahead: grate the carrots and cut the broccoli up to a day ahead and keep them in the fridge. Store leftover fish and couscous separately for up to 3 days.
On the side: Fresh fruit (2 min)
1 lb fruit (grapes or apples)
- Wash and slice the fruit and put it on the table.
Nutrition per serving
- Protein
- 39 g
- Carbohydrates
- 49 g
- Fiber
- 7 g
- Sugar
- 14 g
- Fat
- 17 g
- Saturated fat
- 2 g
- Sodium
- 370 mg
Estimated from the ingredients and amounts in this recipe; brands and portions vary. Not medical or dietary advice.
Photo: DinnerDrop