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Easy prep
20 minutes

Seared Haddock over Broccoli & Orzo Bake

with Herbed Garlic Yogurt

Cooking time

20 minutes

Servings

2/4

Calories

630 /serving

Float your boat with a relaxed fish dish that’s full of soft, soothing elements. It doesn’t get more comforting than this orzo: start it on the stovetop, stud it with broccoli florets and green peas for your veggie fix, and finish it in the oven. Top the pasta bake with fillets of haddock, cooked to opaque, and a final flourish from a sauce of garlic, parsley and yogurt to set the flavours on course. Anchors aweigh!

We will send you:

  • 2 Haddock fillets
  • 300g Broccoli florets
  • 15ml Minced garlic
  • 25g Sliced red onions
  • 1 Bunch of parsley
  • 142g Orzo
  • 100g Green peas
  • 60ml Vegetable demi-glace
  • 100g Greek yogurt
  • 16.5g Marinara Magic spices (salt, garlic, sugar, red bell pepper, green bell pepper, sunflower oil, paprika, turmeric, cayenne pepper, brown sugar, onion, basil)

Contains: Haddock, Milk, Wheat

You will need:

Medium pan (non-stick if possible)
Large high-sided oven-safe pan
Strainer
Olive oil
Oil
Salt & pepper
Total Fat
13 g
Saturated Fat
2 g
Sodium
1000 mg
Total Carbs
84 g
Sugars
14 g
Protein
45 g
Fibres
10 g
Preparation
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Start the broccoli & orzo bake
Preheat the oven to 400°F. In a strainer, rinse the orzo. Halve or quarter the broccoli if large. In a large, high-sided, oven-safe pan, heat a generous drizzle of olive oil on medium. Add the onions and ½ the garlic. Sauté, stirring frequently, 1 to 2 minutes, until fragrant. Add the orzo, broccoli, demi-glace and 2 cups water (3 ½ cups for 4 portions); season with ⅔ of the spice blend and S&P. Bring to a boil, then transfer to the oven and bake, 8 to 10 minutes.
a picture
Mise en place
While the broccoli and orzo bake, finely chop the parsley leaves and stems. In a small bowl, make the herbed garlic yogurt by combining the yogurt, ⅓ of the parsley, 1 tbsp water (double for 4 portions) and as much remaining garlic as you’d like; season with S&P to taste.
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Finish the broccoli & orzo bake
When ready, remove the pan of broccoli and orzo from the oven; add the peas and ½ the remaining parsley (add a splash of water if really dry). Drizzle with olive oil and season with S&P. Return to the oven and continue to bake, 4 to 5 minutes, until the orzo and vegetables are tender.
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Cook the haddock
While the broccoli and orzo continue to bake, in a medium pan (non-stick if possible), heat a drizzle of oil on medium-high. Thoroughly pat the haddock fillets dry with paper towel; season with the remaining spice blend and S&P. Add the haddock* to the pan and cook, 2 to 3 minutes per side, until golden brown and cooked through.
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Plate your dish
Divide the broccoli and orzo bake between your plates. Top with the haddock. Drizzle with herbed garlic yogurt and garnish with the remaining parsley. Bon appétit!

*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.