Baked Cod with Tomato-Pepper Sauce and Herb Couscous

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

Tender baked cod fillets nestled in a bright tomato and bell pepper sauce, served alongside fluffy herb-infused couscous. This Mediterranean-inspired seafood recipe (gluten free option), ready in about 45 minutes, pairs cod fillets, salt, black pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 30 min Serves 4 Mediterranean cuisine 350 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat oven to 375°F. Pat dry 4 cod fillets and season both sides with 1 tsp salt and 1/2 tsp black pepper.
  2. Step 2: Heat 2 tbsp olive oil in a skillet over medium heat. Add 1 small diced yellow onion and 1 diced red bell pepper. Sauté for 5-6 minutes until vegetables soften and edges begin to caramelize.
  3. Step 3: Stir in 3 minced garlic cloves, 1 tsp dried oregano, and 1 can (14 oz) diced tomatoes with juices. Simmer for 7-8 minutes until sauce thickens and flavors meld.
  4. Step 4: Transfer the tomato-pepper sauce to a baking dish and nestle the seasoned cod fillets into the sauce. Drizzle with 1 tbsp olive oil and bake for 15-18 minutes until cod is opaque and flakes easily with a fork.
  5. Step 5: Meanwhile, place 1 cup couscous in a heatproof bowl. Pour 1 cup boiling water over it, cover tightly, and let sit for 5 minutes. Fluff with a fork and stir in 2 tbsp chopped fresh parsley, 1 tsp lemon zest, and 1 tbsp lemon juice.
  6. Step 6: Serve the baked cod over the herb couscous, spooning generous amounts of the tomato-pepper sauce over each fillet.

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