EVERY DAY Eat well
Tuscan baked fish with orzo
SERVES 2 DF HANDS-ON TIME 15 MINS TOTAL TIME 30 MINS
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
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. ■ 500cals; 12g fat (2g sat fat); 33g protein;
6g fibre; 61g carbs; 13g total sugars; 1.4g salt
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.
NOTES • Cod is high in protein and low in fat. It’s also rich in vitamin B12.
• Olives contain fat, but it’s hearthealthy monosaturated fat,
which can actually help lower cholesterol.