Baked Cod in Tomato, Squash & Sweet Pepper Sauce
over Leafy Greens Orzo
Cooking time
45 minutes
Servings
4
Calories
480 /serving
Catch everyone’s attention this week with a bright and cheery fish dish. It’s as simple as sliding a few thick cod fillets into the oven to bake until white and flaky. They’ll cook in a vibrant sauce cleverly crammed with a whole bunch of vegetables: in addition to tomatoes, there’s diced butternut squash and sweet pepper in there, along with a few capers mashed into the mix. Round it all out with wee orzo pasta flecked with leafy greens.
We will send you:
- 4 Cod fillets
- 90g Baby greens (baby spinach or kale)
- 200g Diced butternut squash
- 1 Bunch of parsley
- 3 Garlic cloves
- 1 Shallot (or onion)
- 1 Sweet pepper
- 250g Orzo
- 20g Capers
- 398ml Tomatoes (canned)
- 15g Olive Branch spices (garlic, red bell pepper, dried black olives, basil, oregano, salt, parsley, lemon powder, sunflower oil, black pepper)
Contains: Cod, Milk, Wheat
You will need:
Large pot
Strainer
Large baking dish
Olive oil
2 tbsp Butter
Salt & pepper (S&P)
Total Fat
11 g
Saturated Fat
5 g
Sodium
960 mg
Total Carb
65 g
Sugars
11 g
Protein
33 g
Fibre
6 g
Preparation
Mise en place
Preheat the oven to 400°F. Bring a large pot of salted water to a boil. Halve, core and small-dice the sweet pepper. Roughly chop the capers. Peel, halve and mince the shallot. Mince the garlic.
Make the sauce
In a large baking dish, combine the tomatoes, squash, sweet pepper, capers, shallot, garlic, a generous drizzle of olive oil, ½ the spices and S&P. Bake, stirring halfway, 24 to 26 min., until the vegetables are tender. Mash the vegetables until you achieve your desired consistency.
Boil & dress the orzo
After stirring the sauce halfway, add the orzo to the pot of boiling water and boil, 10 to 14 min., until just tender. Add the spinach; stir until slightly wilted. Drain and return to the pot. Add 2 tbsp butter, ½ the remaining spices and S&P; toss well. Cover and set aside in a warm spot.
Bake the cod
Pat the cod dry with paper towel; season with S&P. Add to the baking dish of sauce. Drizzle the cod* with olive oil and sprinkle with the remaining spices. Bake, 8 to 10 min., until cooked through.
Finish & serve
Roughly chop the parsley leaves and stems. Divide the orzo between your plates. Top with the cod and sauce. Garnish with the parsley. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
