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Smoky cod, broccoli & orzo bake served in a large dish

Smoky cod, broccoli & orzo bake

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A star rating of 4.1 out of 5.21 ratingsRate
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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 2

Enjoy this easy, speedy cod, broccoli and orzo traybake on busy weeknights. It's healthy and low in fat, and since it's a traybake, there's minimal washing-up!

  • Healthy
Nutrition:
HighlightNutrientUnit
kcal618
low infat6g
saturates1g
carbs78g
sugars18g
fibre11g
protein57g
salt1.3g
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Ingredients

  • ½ tbsp olive oil, plus a drizzle
  • 1 onion, chopped
  • 1 tsp smoked paprika, plus a pinch
  • ½-1 tbsp chipotle paste
  • 200g long-stem broccoli
  • 400ml hot vegetable stock
  • 150g orzo
  • ½ small bunch of dill, chopped
  • ½ small bunch of parsley, chopped
  • 50g frozen peas
  • 2 sustainable skinless cod fillets
  • 4 tbsp fat-free yogurt

Method

  • STEP 1

    Heat the oven to 200C/180C fan/gas 6. Heat the oil in a deep ovenproof frying pan, and fry the onion for 5 mins until tender. Add the paprika, chipotle paste, broccoli and stock. Stir in the orzo, and transfer to the oven for 10 mins.

  • STEP 2

    Stir in half the herbs and the peas, and nestle the fish into the orzo. Sprinkle over a pinch of paprika and drizzle with oil, then season. Cook for 8-10 mins until the fish is cooked and the orzo is tender. Mix the remaining herbs with the yogurt. Loosen with a little water if needed, then serve with the orzo and fish.

Goes well with

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Overall rating

A star rating of 4.1 out of 5.21 ratings
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