SMOKY COD, BROCCOLI & ORZO BAKE

Smoky cod, broccoli & orzo bake image

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

Time 30m

Number Of Ingredients 12

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

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, Fat 6 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 78 grams carbohydrates, Sugar 18 grams sugar, Fiber 11 grams fiber, Protein 57 grams protein, Sodium 1.3 milligram of sodium