Braised Cod with Tomatoes
found in Mains - Fish
 | 5 SPs |  | Gluten Free |
Prep: 20 minutes
Cook: 40 minutes
Difficulty:
Moderate
A tasty fish and pasta one-pot meal that's sure to impress. Tender cod fillets are cooked gently on top of a rich and zesty orzo stew that's full of Mediterranean flavours.
Ingredients
- 34oz cod fillets, fresh, skinless
- 2 lemon zest, plus wedges to serve
- 8 sprays calorie controlled cooking spray
- 2 onions, finely chopped
- 3 celery sticks, finely chopped
- 3 garlic cloves, crushed
- 11⁄2 tsp fennel seed, lightly crushed
- 12oz orzo pasta
- 29oz chopped tomatoes (tinned)
- 32fl oz vegetable stock
Directions
1
Season the fish, then scatter over the lemon zest and set aside.
2
Mist a large deep, nonstick frying pan with cooking spray and fry the onions and celery over a medium-high heat for 6-8 minutes, covered, until softened. Add the garlic, fennel seeds and Orzo and cook, stirring, for a further 2 minutes.
3
Stir in the tomatoes and stock and bring to the boil. Reduce the heat to low and simmer, covered, for 15 minutes, stirring occasionally. Then simmer, uncovered, for a further 5 minutes.
4
Transfer half of the orzo mixture to a second frying pan set over a low heat. Add half the cod fillets to each pan, spooning over some of the tomato mixture. Cover and simmer for 6-8 minutes until the fish is just opaque in the centre and the orzo is tender.
