Smoky cod, broccoli & orzo bake
found in Starters - Fish
Prep: 10 minutes
Cook: 20 minutes
Difficulty:
Moderate
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!
Ingredients
- 1⁄2 tbsp olive oil
- 1 onion, chopped
- 1 tsp smoked paprika
- 1 tbsp chipotle
- 200g broccoli
- 400ml vegetable stock
- 150g orzo pasta
- 1⁄2 bunch(es) dill
- 1⁄2 bunch(es) parsley
- 50g peas (frozen)
- 2 cod fillets
- 4 tbsp natural fat-free yogurt
Directions
1
Heat the oven to 200°C / 180°C (fan oven) / 395°F / Gas Mark 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.
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.
