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Tomato Couscous with Lemon Roasted Asparagus and Sautéed Sole

This well-balanced meal features a variety of healthy and organic food items from and takes only about 30 minutes from start to finish!

Couscous is a traditional North African grain dish and is one of my favorite starches to make. It is made from semolina wheat granules and only takes 5 minutes to cook. The best part is that there are endless ways to flavor it!

This recipe channels the flavors of Provence with tomatoes, garlic, onions and lemon.  These ingredients provide vitamins A, B6 and C  and minerals manganese, copper and calcium. Cashews give the dish added protein and varies the texture quite nicely. Parmesan cheese adds depth of flavor for a perfect side.

Swanson Spices

Tomato Couscous



  • Heat olive oil and herbs in a medium sauce pot over medium high heat.
  • Once oil is hot add garlic and onions and sauté until translucent.
  • Add tomatoes, 2 tbsp water, and lemon juice and simmer until tomatoes pop.
  • Once tomatoes have popped add remaining 2 cups of water and chicken base. Bring to a boil.
  • Once water is boiling add couscous and cashews. Place a lid on the saucepot and turn off heat.
  • After 5-7 minutes remove lid and fluff couscous with a fork. Add parmesan, salt and pepper to taste and serve.

tomato couscous


Lemon Roasted Asparagus

I found Garlic Gold’s Garlic Parmesan Nuggets on the Swanson website, and I just had to try them. They are a unique blend of garlic and parmesan and can lend themselves easily to any dish that needs some “oomph”.

Today, I decided to try them with asparagus. Trust me, it’s a winning combination! Asparagus is an easy way to get tons of vitamins. Asparagus is rich in vitamins C and K and folate and minerals manganese and selenium. The best part is that it’s finished in minutes.




  • Preheat oven to 350° F.
  • Trim the woody ends off of the asparagus.
  • Toss trimmed asparagus with olive oil, lemon juice, parmesan garlic nuggets, salt and pepper.
  • Place asparagus on a baking sheet (I used a oven-safe skillet).
  • Roast asparagus for 5-10 minutes depending on your preference. 5 minutes will be al dente, 10 minutes will be softer but with nice caramelization.


Sauteed Sole with White Wine Pan Sauce

Sautéed sole is the final component of this meal. Sole is a flaky white fish similar to flounder. Keeping with the theme of the rest of the meal, sole cooks in just a few minutes. Sole is a low fat fish and a source of selenium, which aids in immune health.



  • Heat olive oil over medium high heat.
  • Sprinkle salt and pepper over both sides of the sole fillets.
  • Once oil is hot, add the sole and sear for 2-3 minutes before flipping.
  • Sear for 3 minutes on the other side. Remove fish from pan and turn the heat down to medium.
  • Add white wine to pan and reduce.
  • Turn off the heat once the wine has reduced and add the butter while stirring with a whisk.
  • Pour pan sauce over the sole and serve.


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