No fail fish in foil and broccoli-feta couscous


One of the most useful mommy tools I have – OnDemand TV.  I seriously can’t believe we had to wait around when we were little to watch our cartoon of choice.  At the same time, we are definitely spoiling our children with all this instant gratification.  Will says he wants to watch something with robots and teddy bears, and I am pretty sure I can find something close enough from the list of shows.

I utilize this tool to coincide with tasks that I want to get done with minor interruptions.  So, I can confirm this delicious meal can be prepared and ready to go in the time it takes for Caillou to whine his way through one 22 minute episode.

This is a no fail fish preparation.  Cooking it in a cute little package seals in all the juices and keeps the fish perfectly moist.  And couscous – seriously – why I don’t I make this more often? It is so fast to cook, and it is a perfect base to soak up the delicious juices from whatever you create.

No fail fish in foil and broccoli-feta couscous


  • Fish:
  • 4 flounder filets (6-8oz per person)
  • diced tomatoes - I always use Pomi because of BPA fear - their box is 26oz - if you do the canned get a 28oz
  • 1 peeled garlic clove
  • 2 Tablespoons olive oil
  • 2 lemons - thinly sliced into circles - you want about 12 slices
  • 4 Tablespoons white wine (optional)
  • Couscous:
  • 1 cup whole wheat couscous
  • 1 1/4 cup water
  • 1 teaspoon butter
  • 1/4 teaspoon salt for cooking couscous
  • 1 head of broccoli, finely chopped
  • 1/4 cup or 1/2 package of french feta (or greek or goat cheese), finely crumbled
  • juice of 1 lemon (~2 Tablespoons)
  • 1 Tablespoon extra virgin olive oil
  • sea salt
  • black pepper


  1. Preheat oven to 400. Arrange 4 pieces of foil - about 15-18 inches (I usually just do about the length from my finger tips to my elbow) - on a flat surface. If you have it, line those with a slightly smaller piece of parchment paper but don't go buy it just for this. Just an extra measure to keep all the delicious cooking juices contained.
  2. In a large non stick pan, add 2 Tablespoons olive oil and crushed garlic and warm up over medium heat. Drain the diced tomatoes of their juices - I just poured them in a colander and pressed out as much juice as possible. Add drained tomatoes to pan with garlic and olive oil. Sprinkle a nice coating of sea salt and black pepper over everything in there and stir over medium-high heat for 2-3 minutes - just to warm up and incorporate garlic oil and salt and pepper. Divide tomato mixture evenly amongst 4 pieces of parchment lined foil.
  3. Sprinkle an even coating of sea salt and pepper on both sides of flounder and place fish on top of tomatoes. Top fish with 3 slices of lemon. Add 1 Tablespoon of white wine if you are using that.
  4. Seal up package - fold top together a few times and do the same to the sides. It doesn't have to look pretty - just has to contain everything so it steams nicely in there and also doesn't leak. Place onto a large baking sheet and pop them in the oven for 15 minutes. After 15 minutes check one packet at that time to make sure fish is done - just flake a corner off with a fork and look or taste. Should flake easily and not be translucent anymore.
  5. While that is cooking, onto the couscous!
  6. Bring to a boil: 1 1/4 cup water, 1/4 teaspoon salt and 1 teaspoon butter. Add in 1 cup couscous, stir and remove from heat. Put lid on and let sit for 5 minutes.
  7. Rinse out pan from tomato concoction, add little olive oil and heat over medium high heat. Add finely chopped broccoli and salt and pepper to the pan. Stir at a lively pace over high heat until broccoli turns bright green.
  8. Transfer couscous from pot to a large bowl, fluffing with a fork as you do so to separate the grains. Add cooked broccoli and crumbled feta to couscous. Season with lemon, olive oil and sea salt and pepper.
  9. Spread bed of couscous on each plate. Carefully open fish packets and gently slide the contents onto the couscous. I made a funnel sort of thing on one end of the packet and drizzled all the liquid out onto the couscous first, then used a fish spatula to move the fish on top of that.
  10. Grown up fancy looking dinner in a flash! And if you have super cool kids, you can serve it to them also!


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  • Bill Bowen

    Can’t wait to try this with some fresh fish, sounds great!