Informations supplémentaires
35 min.
|
463 kcal
|
easy
|
|
Printable version
1. Setup
Bring a pot of salted water to a boil. Thinly slice the onion. Chop the garlic, olives and parsley. Cut the tomatoes into small cubes and the beans into small pieces. Pat the fish dry.
2. Cook the orzo
Cook the orzo in the boiling water for 6-8 minutes until tender. Add the green beans 1 minute before the orzo is done cooking. Drain. Mix with some parsley, a drizzle of oil, salt and pepper. Add lemon juice to taste.
3. Cook the fish
Add salt and pepper to the cod. Heat a drizzle of oil in a skillet over medium high heat. Sear the cod for 1 minute on one side. Remove from the skillet.
4. Cook the tomato garnish
In the same pan, add the garlic, onion, tomatoes, olives, oregano and 1 tsp of sugar and cook 2 minutes. Add salt and pepper. Deglaze with 1 2P | 2 3P tbsp of cider or wine vinegar. Cook 30 seconds. Put the cod back in the pan. Cook covered 3-5 minutes on low heat until the fish is opaque.
5. Plate your dish
Serve the cod with the orzo and garnish with the tomatoes and some parsley. Add lemon juice to taste. Bon appétit!
2unitCod Sirloin(s)
180mlOrzo
2unitTomato(es)
0.5unitYellow Onion(s)
0.5unitLemon
1unitGarlic Clove(s)
5mlDried Oregano
100gGreen Beans
30gBlack Olives
0.5unitFresh Italian Parsley
What you need
pot, pan, strainer, spatula
463 kcal
Amount
% daily value
Amount
% daily value
carbohydrate
52g
17%
fat
17g
26%
cholesterol
43mg
14%
fiber
6g
24%
protein
26g
saturated
2g
10%
sodium
188mg
8%
sugar
14g
trans
0g