Protein Swap | Lemony Baked Cod
with Dilled Peas & Savoury Orzo
Cooking time
20 minutes
Servings
2/4
Calories
630 /serving
Reel in the compliments! Cod comes out flaky and moist, baked next to just-tender green beans. Upping the veg are peas sautéed in butter, fresh dill and a squirt of lemon. The secret to our umami-packed orzo is a sprinkling of nutritional yeast, but that stays between us.
We will send you:
- 2 Wild-caught cod fillets (MSC-certified)
- 200g Green beans (or string peas)
- 1 Lemon
- 14g Dill
- 150g Green peas
- 140g Orzo
- 8g Nutritional yeast
- 10g Garlic & Sweet Pepper spices (salt, garlic, sugar, red bell pepper, vinegar powder, yeast extract, green bell pepper, sunflower oil, paprika, silicon dioxide, turmeric, Cayenne pepper, citric acid)
Contains: Cod • Milk • Wheat
You will need:
Medium pan
Medium pot
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
Strainer
2 or 4 tbsp Butter
Total Fat
20 g
Saturated Fat
8 g
Sodium
990 mg
Total Carb
79 g
Sugars
11 g
Protein
40 g
Fibre
11 g
Preparation
Mise en place
- Preheat the oven to 450°F. Bring a medium pot of salted water to a boil.
- Quarter the lemon.
- Finely chop the dill stems and fronds.
Bake the salmon & green beans
- Remove the stem ends of the green beans.
- On a lined sheet pan, toss with a drizzle of oil, ⅓ of the spices and S&P.
- Pat the salmon dry; season with ½ the remaining spices and S&P.
- Add to the pan and bake, 6 to 10 min., until the salmon* is cooked through and the green beans are tender.
- Squeeze the juice of 1 lemon wedge (double for 4 portions) over.
Boil the orzo
- Meanwhile, add the orzo to the pot of boiling water and boil, 9 to 10 min., until just tender.
- Drain and rinse.
- Return to the pot and toss with the nutritional yeast and a drizzle of oil to prevent sticking; season with S&P.
Sauté the peas
- Meanwhile, in a medium pan, heat 1 tbsp butter (double for 4 portions) on medium-high.
- Add the peas and sauté, 2 to 3 min., until warmed through.
- Off the heat, add 1 tbsp butter, the juice of 1 remaining lemon wedge (double both for 4 portions), ½ the dill, the remaining spices and S&P.
- Gently mash the peas.
Plate your dish
- Divide the orzo between your plates.
- Top with the salmon and green beans.
- Spoon the peas over the salmon.
- Garnish with the remaining dill and lemon wedges. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
