1-pot Mediterranean cod with orzo

1 pot meal ideas easy family dinner fish recipe healthy family dinners healthy family recipes

This one-pot wonder is a  super healthy, easy and tasty way to get more fish in your diet.  This is our current go-to fish dish and everyone loves it, licking their plates (literally) every time we have it. You could also make it with tilapia or another white fish, or even shrimp, just adjust the cooking times accordingly. If you wanted to add a green vegetable on the side, just toss fresh broccoli with olive oil and salt, spread on a sheet tray and roast along with the fish for 15-20 min.

Ingredients

  • 2 tsp olive oil
  • 1/2 Cup chopped frozen onion
  • 2 cloves garlic (or 2 tsp pre-minced garlic or garlic paste from a jar, or 2 frozen paste garlic cubes)
  • 1 pint grape tomatoes
  • 1/4 cup sweet cherry peppers or peppadews
  • 2 Tbsp capers
  • 14.5 oz can reduced sodium chicken broth
  • 1 Cup orzo
  • Fresh basil
  • 1 lemon
  • 1 tsp kosher salt, divided
  • 1 1/4—1 1/2 lbs cod loin; try to get a  piece that is as even in thickness as possible so the fish all cooks evenly

 

Method 

  1. Heat oven to 400. While the oven is heating, start the meal.
  2. Heat olive oil in a 12” skillet or a high-sided 10” skillet over medium heat until hot
  3. Add the onion and 1/2 tsp kosher salt to the pan. Sauté until translucent, but do not brown..
  4. While the onion is cooking, prep the other ingredients:
    • Finely mince the garlic and set aside.
    • Slice the sweet cherry peppers and set aside
    • Wash lemon. Cut in half, then slice one half into 1/8”-1/4” thick slices (one for each piece of fish)
    • Rinse and chop the basil (we love basil, so I use a pretty big handful, but this is to your taste)
    • Drain the capers
    • If needed, cut the fish into 4-5 equal sized pieces.
  5. Once the onion is translucent, add the tomatoes. Cover the pan with a lid and cook for 4 min. Remove lid and use spatula or spoon to press gently on the tomatoes until they pop.
  6. Add minced garlic and stir. Then, add the capers, sweet cherry peppers and chicken broth to the pan and stir. Bring to a boil.
  7. Once boiling, add the orzo and basil and stir until evenly combined.
  8. Place the fish on top of the mixture. Season fish with 1/2-1 tsp kosher salt. Squeeze juice from the in-tact lemon half all over, then lay a lemon slice on each piece of fish.
  9. Cover and bake for 15-20 min, until the fish is opaque and flakey or reads 130 on a probe thermometer.

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