Mediterranean Fish with Orzo & Tomatoes | HEART-HEALTHY One Pan Recipe

This Mediterranean Fish with Orzo & Tomatoes is what healthy and delicious food is all about. We’re talking a ton of great flavors, super easy to make, and all done in about 30 minutes using one pan. Serve it next to a crunchy baguette and a bottle of Spanish white wine for a complete meal.

To make this recipe, I used cod fillets I bought frozen and thawed out. You can also use the fresh stuff here, as well as any other type of firm white fish. Such as tilapia, white sea bass, or even hake. Which is known as merluza in Spain.

What really flavors this dish is the spices and herbs. I used a combination of saffron, oregano, and thyme. You can mix it up and use other spices and herbs if you like. However, the combination I used is what gives this dish that pop of Mediterranean goodness.

TIPS & TRICKS to Make this Recipe: Once you add the orzo into the pan. Make sure to mix it every 2 minutes or so. This will ensure it evenly cooks and that it doesn’t stick to the bottom of the pan.

Key Ingredients & Cookware I used in this Recipe:
MY COOKWARE
MY CHEF´S KNIFE
EXTRA VIRGIN SPANISH OLIVE OIL
SPANISH GOLDEN SAFFRON

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Watch the Video Below on How to Make Mediterranean Fish with Orzo & Tomatoes

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Mediterranean Fish with Orzo & Tomatoes

Course Main Course

Cuisine Mediterranean

Prep Time 5 minutes

Cook Time 30 minutes

Servings 4

Calories 396 kcal

Author Albert Bevia @ Spain on a Fork

Ingredients

• 3 tbsp extra virgin olive oil 45 ml
• 3 cod fillets 7 oz / 200 grams each
• 1 onion (finely chopped)
• 4 cloves garlic (roughly chopped)
• 1 can diced tomatoes 15 oz / 425 grams
• 1 tsp dried oregano 1 gram
• 1/2 tsp dried thyme .5 grams
• 2 cups vegetable broth 480 ml
• 1/4 tsp saffron threads .17 grams
• 1 cup orzo 200 grams
• 2 tsp lemon juice 10 ml
• sea salt & black pepper
• chopped parsley for garnish

Instructions

1. Heat a large fry pan with a medium heat and add in the olive oil

2. In the meantime, add the cod fillets over some paper towels and pat dry, season with sea salt & black pepper on both sides, then cut each fillet into 2 evenly sized pieces for a total of 6 pieces of fish

3. Add the pieces of fish into the hot fry pan, all in a single layer and evenly spaced out, cook for 3 to 4 minutes per side or until just cooked through, then remove from the pan and set aside

4. Using the same pan with the same heat, add in the chopped onion and garlic, mix continuously, after 4 minutes and the onions are translucent, add in the canned diced tomatoes, oregano, thyme, and season with sea salt & black pepper, mix together, then simmer for a few minutes

5. Once the tomatoes have slightly thickened, about 5 minutes, add in the vegetable broth and saffron, raise to a high heat and give it a gentle mix, once it comes to a boil add in the orzo, mix every 2 minutes, that way the orzo doesn't stick to the bottom of the pan and it all evenly cooks

6. After 10 minutes (which in my case is 3 minutes shy of the orzo being cooked al dente), add the fish fillets back into the pan, once again all in a single layer and evenly spaced out, place a lid on the pan and lower to a low-medium heat, simmer for 3 minutes or until the orzo is cooked al dente and the fish is heated through, then remove from the heat

   *check orzo package instructions, as you want to add the fish back into the pan once there is 3 mintes left of the orzo bring cooked al dente

7. Squeeze the lemon juice over the orzo and fish and sprinkle with chopped parsley, serve at once, enjoy!

Recipe Notes

Get the Spanish Olive Oil and Spanish Saffron I used to make this Recipe

Nutrition Facts

Mediterranean Fish with Orzo & Tomatoes

Amount Per Serving

Calories 396 Calories from Fat 108

% Daily Value*

Fat 12g18%

Saturated Fat 2g13%

Polyunsaturated Fat 2g

Monounsaturated Fat 8g

Cholesterol 64mg21%

Sodium 537mg23%

Potassium 960mg27%

Carbohydrates 38g13%

Fiber 3g13%

Sugar 6g7%

Protein 33g66%

Vitamin A 448IU9%

Vitamin C 15mg18%

Calcium 87mg9%

Iron 3mg17%

* Percent Daily Values are based on a 2000 calorie diet.

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