Tuscan baked fish with orzo
Serves: 2
Prep time: 15 minsTotal time: 
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
Prep time: 15 minsTotal time: 
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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 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 Senior Food Producer, 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 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 Senior Food Producer, 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
- 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.
-
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.TipReduce 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.
