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Smoky Cod, Broccoli & Orzo Bake


TOTAL TIME: 30 MINS

SERVINGS: 2

CALORIES/SERVING: 618 KCAL



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:

  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.

  2. STEP 2Stir 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.



NUTRITION:

kcal-618

fat-6g

saturates-1g

carbs-78g

sugars-18g

fibre-11g

protein-57g

salt-1.3g

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