SMOKY COD, BROCCOLI & ORZO BAKE RECIPE - BBC GOOD FOOD
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!
Provided by Anna Glover
Categories Dinner
Total Time 30 minutes
Prep Time 10 minutes
Cook Time 20 minutes
Yield 2
Number Of Ingredients 12
Steps:
- 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.
- 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.
Nutrition Facts : Calories 618 calories, FatContent 6 grams fat, SaturatedFatContent 1 grams saturated fat, CarbohydrateContent 78 grams carbohydrates, SugarContent 18 grams sugar, FiberContent 11 grams fiber, ProteinContent 57 grams protein, SodiumContent 1.3 milligram of sodium
GREEK ORZO SALAD RECIPE: HOW TO MAKE IT - TASTE OF HOME
Tart and refreshing, this side salad is a big hit in my home. All the tasty toppings—including red onion, tomatoes, olives, feta cheese and a zesty dressing—and orzo give it extra interest. —Judy Roberts, Las Vegas, Nevada
Provided by Taste of Home
Categories Lunch
Total Time 15 minutes
Prep Time 15 minutes
Cook Time 0 minutes
Yield 8 servings.
Number Of Ingredients 13
Steps:
- Cook orzo according to package directions; drain. In a large serving bowl, toss orzo with 2 teaspoons oil. , In another bowl, combine onion, parsley, vinegar, oregano, salt, sugar, pepper and remaining oil; pour over orzo and toss to coat. Cover and refrigerate until chilled. Just before serving, gently stir in tomatoes, cucumber, olives and cheese.
Nutrition Facts : Calories 167 calories, FatContent 6g fat (1g saturated fat), CholesterolContent 4mg cholesterol, SodiumContent 427mg sodium, CarbohydrateContent 24g carbohydrate (3g sugars, FiberContent 2g fiber), ProteinContent 6g protein. Diabetic Exchanges 1-1/2 starch
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SMOKY COD, BROCCOLI & ORZO BAKE RECIPE - BBC GOOD FOOD
From bbcgoodfood.com
Total Time 30 minutes
Category Dinner
Calories 618 calories per serving
- 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.
GREEK ORZO SALAD RECIPE: HOW TO MAKE IT - TASTE OF HOME
From tasteofhome.com
Reviews 5
Total Time 15 minutes
Category Lunch
Cuisine Mediterranean
Calories 167 calories per serving
- Cook orzo according to package directions; drain. In a large serving bowl, toss orzo with 2 teaspoons oil. , In another bowl, combine onion, parsley, vinegar, oregano, salt, sugar, pepper and remaining oil; pour over orzo and toss to coat. Cover and refrigerate until chilled. Just before serving, gently stir in tomatoes, cucumber, olives and cheese.
GREEK ORZO SALAD RECIPE: HOW TO MAKE IT - TASTE OF HOME
From tasteofhome.com
Reviews 5
Total Time 15 minutes
Category Lunch
Cuisine Mediterranean
Calories 167 calories per serving
- Cook orzo according to package directions; drain. In a large serving bowl, toss orzo with 2 teaspoons oil. , In another bowl, combine onion, parsley, vinegar, oregano, salt, sugar, pepper and remaining oil; pour over orzo and toss to coat. Cover and refrigerate until chilled. Just before serving, gently stir in tomatoes, cucumber, olives and cheese.
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