Puttanesca baked cod with lemony courgette orzo
kcal620
Ingredients · Servings 2
- 400g can chopped tomatoes
- 2 tbsp olive oil
- 2 garlic cloves
- 2 anchovies
- 50g pitted black olives
- pinch of chilli flakes (optional)
- 1 tbsp capers plus 1 tbsp of the brine
- ½ small bunch of parsley
- 2 pieces firm sustainable white fish
- 150g orzo
- 150g long-stem broccoli
- 1 courgette
- ½ lemon
Method · 45 min
- Heat the oven to 200C/fan 180C/gas 6. Put the tomatoes and 1 tbsp olive oil in an ovenproof frying pan or shallow casserole. Grate in 1 garlic clove. Finely chop the anchovies and add along with the olives, chilli (if using), capers and brine. Finely chop the parsley and add half. Season and mix together.
- Bring to a gentle simmer over a medium heat. Once bubbling and slightly thickened, nestle the cod into the sauce and transfer to the oven. Bake for 15-18 mins until the fish is cooked through (depending on the thickness of the fillets).
- Meanwhile, cook the orzo in boiling salted water for 8-10 mins until tender, adding the broccoli for the final 4 mins. Grate another garlic clove. Coarsely grate the courgette.
- Heat 1 tbsp oil in a frying pan and fry the garlic for 30 secs until fragrant. Tip in the courgette, season and fry over a medium-high heat for 4-6 mins until the liquid has evaporated and the veg has softened.
- When the pasta is cooked, drain, scoop out the broccoli and set aside. Toss the orzo with the courgettes. Zest over the lemon and squeeze in the juice. Season, adding more lemon if needed. Serve with the cod, sauce and broccoli, and remaining parsley scattered over.
- fat18g
- saturates3g
- carbs68g
- sugars11g
- fibre10g
- protein42g
- salt1.95g
