Alaska Sole with Couscous

Prep Time: 10 min

Cook Time: 35 min

Serves: 4


  • 2/3 cup uncooked couscous
  • 1/4 cup sliced green onions
  • 1 teaspoon ground coriander
  • 3/4 teaspoon paprika
  • 1/4 teaspoon hot pepper sauce
  • 1/2 cup sliced almonds
  • 1/2 cup currants
  • 1 can (14 oz.) chicken broth, divided
  • 4 Alaska Sole fillets (4 to 6 oz. each)
  • 2 Tablespoons melted butter or margarine
  • 1 lemon, thinly sliced
  • 2 Tablespoons chopped fresh parsley


  1. Rinse any ice glaze from frozen Alaska Sole fillets under cold water; pat dry with paper towel. Place fillets in a single layer on top of couscous. Brush each fillet with butter and top with lemon slices.
  2. Cover pan and place in heated oven; roast 30 to 35 minutes for frozen fillets or 20 to 25 minutes for fresh/thawed fish. Cook just until fish is opaque throughout. Sprinkle with parsley before serving.
  3. Cook’s tip: Substitute Alaska Cod or Pollock fillets for Alaska Sole. Adjust cook time for smaller fillets, if necessary.

Nutrients per serving: 426 calories, 15g total fat, 5g saturated fat, 32% calories from fat, 98mg cholesterol, 42g protein, 29g carbohydrate, 4g fiber, 719mg sodium, 94mg calcium and 700mg omega-3 fatty acids.

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