Recipe description
June 20, 2026
Plaice fillet with spinach and whole-grain couscous
Fiber-rich plaice with spinach and whole-grain couscous to support digestion.
High Fiber
Whole Grains
Omega-3 Rich
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- High-fiber combo from whole-grain couscous and leafy spinach.
- Protein from plaice paired with plant-based fibers supports satiety.
- Includes polyphenol-rich greens and whole grains for dietary diversity.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
plaice fillet
2
piece
Spinach
100
gram
Couscous, whole grain
150
gram
Oil, olive
2
tablespoon
Lemon juice
1
tablespoon
Salt
1
teaspoon
black pepper
1
teaspoon
Instructions
1
Cook the whole-grain couscous according to package instructions.
2
In a skillet, heat olive oil over medium heat.
3
Season the plaice fillets with salt, black pepper, and lemon juice.
4
Add the seasoned plaice fillets to the skillet and cook for 3-4 minutes on each side until golden brown and cooked through.
5
In the same skillet, add spinach and sauté until wilted.
6
Serve the plaice fillets on a bed of whole-grain couscous, topped with sautéed spinach.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
34 g
Protein
64 g
Carbohydrates
7 g
Fiber
6 g
Sugar
8 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
What are the main health benefits of this dish?
It pairs lean fish protein with fiber from spinach and whole-grain couscous, plus minerals and polyphenols that support digestion and gut health.
How do I cook plaice fillet to stay moist?
Cook it just until opaque—sauté briefly or bake gently, then rest a minute so juices redistribute.
How should I prepare spinach to keep it tender and tasty?
Rinse well and sauté briefly or steam until just wilted, then season lightly.
How do I cook whole-grain couscous perfectly?
Pour boiling liquid in a 1:1 ratio, cover and steam for 5–8 minutes, then fluff with a fork.
Is this dish gluten-free?
Not strictly gluten-free because whole-grain couscous contains gluten; substitute with gluten-free grains like quinoa or millet if needed.
Can I substitute ingredients if I don’t have one of them?
Yes: switch plaice for another mild white fish; spinach for kale or chard; couscous for quinoa or gluten-free barley.
How long does it take to make this meal?
About 25–35 minutes from start to finish."
How many servings does this recipe make?
Typically 2 servings; a standard portion is one plaice fillet, a serving of greens, and about 1/2 cup cooked couscous per person.
How should I store leftovers and how long will they last?
Cool, refrigerate in an airtight container; use within 1–2 days and reheat gently.
Is this recipe suitable for kids or for pregnant people?
Yes for kids with boneless fish and mild flavors; for pregnancy, plaice is generally low in mercury—follow local guidelines and ensure the fish is well cooked; consider gluten-free grain options if needed.
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