Cod And Chorizo Orzo Food

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

COD AND CHORIZO ORZO

Cod and chorizo orzo image

Chorizo is wonderful paired with the delicate flavour of cod. Serve alongside delicious orzo for an easy meal that is sure to impress.

Provided by James Martin

Categories Main course

Yield Serves 4

Number Of Ingredients 9

Ingredients

200g/7oz orzo pasta
225g/8oz cod fillet, skinless and boneless
salt and freshly ground black pepper
5 tbsp olive oil
200g/7oz cooking chorizo, roughly chopped
½ tsp smoked hot paprika
90g/3½oz roasted red peppers (from a jar), cut into strips
3 tbsp chopped fresh flatleaf parsley
½ lemon, juice only

Steps:

Preheat the oven to 200C/390F/Gas 6.
Bring a large pan of salted water to the boil, add the orzo and cook for 10-12 minutes, or until just tender. Drain the orzo and set aside.
Season the cod with salt and freshly ground black pepper. Heat an ovenproof frying pan until smoking, add one tablespoon of the olive oil and fry the cod for 1-2 minutes on both sides, or until golden-brown all over. Transfer to the oven to cook for 3-4 minutes, or until the fish is cooked through.
Remove the fish from the pan and flake the flesh onto a plate.
Heat a pan until hot, add the remaining olive oil and the chorizo and fry for 2-3 minutes, or until the chorizo is cooked and the oils are released into the pan. Using a slotted spoon, remove the chorizo from the pan and set aside.
Add the cooked orzo and smoked sweet paprika to the pan, stir well to coat in the oil and cook for 1-2 minutes. Return the chorizo to the pan and add the roasted red peppers and flaked cod. Mix well to combine and season with salt and freshly ground black pepper. Stir in the parsley and lemon juice.
To serve, spoon onto serving plates.

CHORIZO, ORZO & SWEETCORN SUMMER STEW

Chorizo, orzo & sweetcorn summer stew image

Fry veg with chorizo and orzo to make this healthy, colourful summer stew. You can add any leftover veg you have in the fridge to reduce food waste

Provided by Anna Glover

Categories Dinner, Supper

Time 35m

Number Of Ingredients 12

Ingredients

1 tsp olive oil
bunch of spring onions , sliced, green and white parts separated
1 red pepper , cut into small cubes
50g chorizo , cut into small cubes
1 garlic clove , crushed
75g orzo
½ tsp smoked paprika
200g can sweetcorn , drained
1 large tomato , chopped
350ml low-salt chicken or vegetable stock
½ small bunch of parsley , chopped
½ lemon , zested and juiced

Steps:

Heat the oil in a deep frying pan and fry the white parts of the spring onions, the peppers and chorizo for 8 mins, until the peppers are soft and the chorizo is just golden.
Stir in the garlic, orzo, paprika, sweetcorn and tomato, and fry for 2-3 mins more. Pour in the stock. Bring to a simmer and cook for 8-10 mins, stirring often, until the orzo is tender. Stir in the parsley, the green parts of the spring onions, and the lemon juice and zest.

Nutrition Facts : Calories 389 calories, Fat 12 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 50 grams carbohydrates, Sugar 17 grams sugar, Fiber 8 grams fiber, Protein 16 grams protein, Sodium 1.2 milligram of sodium

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