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Tuscan baked fish with orzo:

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Serves: 2

Prep time: 15 mins

Total time: 30 mins

Recipe photograph by Sam Folan

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

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Serves: 2

Prep time: 15 mins

Total time: 30 mins

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Nutritional information (per serving)

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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, 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, 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.

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.

Jeannie notes.. Above is curated for evaluation and recommendation from sainsburysmagazine.co.uk

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Tuscan baked fish with orzo

reco low-cal