Please wait, the site is loading...

Tuscan baked fish with orzo


Serves: 2
timePrep time: 15 mins
timeTotal time:
Tuscan baked fish with orzo
Recipe photograph by Sam Folan

Tuscan baked fish with orzo

This tasty fish dish delivers punchy flavours all for under 500 calories. Cod is high in protein and low in fat, it’s also rich in vitamin B12

Serves: 2
timePrep time: 15 mins
timeTotal time:

Rate this recipe
Print Print

Nutritional information (per serving)
Calories
500Kcal
Fat
12gr
Saturates
2gr
Carbs
61gr
Sugars
13gr
Fibre
6gr
Protein
33gr
Salt
1.4gr

Tamsin Burnett-Hall

Tamsin Burnett-Hall

Tamsin learned the tricks of the trade from cookery legend Delia Smith. A trusted recipe writer for the magazine for over 25 years, she is now our Cookery Workflow Editor, overseeing testing and editing to ensure that every recipe tastes great, is straightforward to follow and works without fail. In her home kitchen, Tamsin creates fuss-free flavour-packed food for friends and family, with baking being her ultimate form of comfort cooking
See more of Tamsin Burnett-Hall’s recipes
Tamsin Burnett-Hall

Tamsin Burnett-Hall

Tamsin learned the tricks of the trade from cookery legend Delia Smith. A trusted recipe writer for the magazine for over 25 years, she is now our Cookery Workflow Editor, overseeing testing and editing to ensure that every recipe tastes great, is straightforward to follow and works without fail. In her home kitchen, Tamsin creates fuss-free flavour-packed food for friends and family, with baking being her ultimate form of comfort cooking
See more of Tamsin Burnett-Hall’s recipes

Ingredients

  • 2 x 125g cod fillets or other white fish
  • 3 tsp olive oil
  • 1 onion, sliced
  • 250g cherry tomatoes, quartered
  • 1-2 tbsp capers, drained, to taste
  • 40g pitted olives, quartered
  • 1 tsp white wine vinegar
  • 1 tsp caster sugar
  • 125g orzo or giant couscous
  • 40g wild rocket

Step by step

  1. Preheat the oven to 200°C, fan 180°C, gas 6. Put the fish in a baking dish. Heat the oil in a medium pan; fry the onion with a pinch of salt for 5 minutes, without browning. Add the tomatoes, capers, olives, vinegar, sugar, 2 tablespoons of water; season. Cook for 2-3 minutes until starting to soften. Pour over the fish; bake for 15 minutes or until the fish is cooked.
  2. Meanwhile, rinse out the pan and cook the orzo following pack instructions. Drain, season and mix with 1 teaspoon of olive oil and the rocket, until slightly wilted. Serve with the fish.
    Tip
    Reduce carbs
    Tip a tin of drained green lentils into the baking dish before the fish. Skip the orzo, and serve the rocket as a side salad.

You might also like...


We value your privacy

We use cookies to help give you the best experience on our site and to allow us and third parties to customise the marketing content you see across websites and social media. For more information see our cookie policy.

Cookie Preference Centre

Learn more about what each cookie category does and choose your settings (toggle right to opt in or left to opt out). Cookie policy


Strictly Necessary

These technologies are needed to enable our websites and apps to run and to keep it secure.

Sainsbury's Magazine

These technologies tell us how customers use our sites and apps and provide information to help us improve the website, apps and your browsing experience.

Cookie name Duration
PHPSESSID Until the browsing session ends
device_view 1 month
recentlyViewedRecipes 1 year
subscription-{popup-version-date}-PopupClosed 12 days

Vimeo

Enables Vimeo videos on the site

Cookie name Duration
_derived_epik 1 year

Constant Commerce

Enables shopping tools for recipe ingredients

Cookie name Duration
cc_a_h 10 years
cc_a_s Until the browsing session ends

DoubleClick

DoubleClick Digital Marketing (DDM) is an integrated ad-technology platform that enables us to more effectively create, manage and grow high-impact digital marketing campaigns.

Cookie name Duration
DSID 10 days
IDE 1 year
RUL 11 months

Performance/Analytics

These technologies tell us how customers use our sites and apps and provide information to help us improve the website, apps and your browsing experience.

Google

Google Analytics tell us how customers use our sites and apps and provide information to help us improve the website, apps and your browsing experience.

Cookie name Duration
__gads 13 months
_ga 28 months
_gat 1 minute
_gid 1 day
1P_JAR 1 month
ANID 10 days
CONSENT 18 years
NID 6 months
__Secure-3PAPISID 2 years
__Secure-3PSID 2 years
__Secure-3PSIDCC 1 year

Marketing/Targeting

These technologies help us decide which products, services and offers may be relevant for you. We use this data to customise the marketing content you see on websites, apps and social media. They also help us understand the performance of our marketing activities. These cookies are set by us or our carefully-selected third parties.

Pinterest

Pinterest conversion tracking gathers conversion insights and builds audiences to target based on actions our visitors have taken on the site.

Cookie name Duration
_pinterest_ct_rt 1 year
_pinterest_ct_ua 1 year
_pin_unauth 1 year

Outbrain

These technologies tell us how customers use our sites and apps and provide information to help us improve the website, apps and your browsing experience.

Cookie name Duration
outbrain_cid_fetch 5 minutes
adrl 5 weeks
apnxs 6 weeks
criteo 2 months
obuid 6 months

Twitter

Twitter conversion tracking enables us to measure our return on ad spend by tracking the actions people take after viewing or engaging with our ads on Twitter.

Cookie name Duration
personalization_id 2 years
muc 2 years
ads_prefs 5 years
auth_token 5 years
dnt 5 years
guest_id 2 years
twid 5 years