Smoky cod, broccoli & orzo bake
Serves 2
Easy
Prep:
Cook:
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!
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- ½ tbsp olive oilplus a drizzle
- 1 onionchopped
- 1 tsp smoked paprikaplus a pinch
- ½-1 tbsp chipotle paste
- 200g long-stem broccoli
- 400ml hot vegetable stock
- 150g orzo
- ½ small bunch of dillchopped
- ½ small bunch of parsleychopped
- 50g frozen peas
- 2 sustainable skinless cod fillets
- 4 tbsp fat-free yogurt
Nutrition: per serving
- kcal618
- fat6glow
- saturates1g
- carbs78g
- sugars18g
- fibre11g
- protein57g
- salt1.3g
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.
