Baked Cod + Feta + Tomatoes with Lemon-Orange Orzo

By Rhonda7447

394 Calories

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 1/2 cups chopped onion
• 3 cups chopped tomato
• 1/4 cup dry white wine
• 2 teaspoons fresh oregano, divided
• 1 teaspoon red wine vinegar
• 3/8 teaspoon kosher salt, divided
• 1/4 teaspoon freshly ground black pepper
• Dash of crushed red pepper
• 4 (6-ounce) cod fillets
• 1 tablespoon chopped fresh flat-leaf parsley
• 2 ounces feta cheese, crumbled (about 1/2 cup)
• Orzo: 1 T butter, 3/4 cup whole wheat orzo, 1 1/2 cups chicken stock, 2 T chopped flat leaf parsley, 1/2 tsp grated lemon rind, 1/2 tsp grated orange rind, season to taste

Details

Adapted from myrecipes.com

Preparation

Step 1

1. Preheat oven to 400°.

2. Heat a large ovenproof skillet over medium heat. Add oil; swirl to coat. Add onion; sauté 5 minutes or until tender. Stir in tomato, wine, 1 teaspoon oregano, vinegar, 1/8 teaspoon salt, black pepper, and crushed red pepper; bring to a simmer. Cook 3 minutes, stirring occasionally. Sprinkle fish evenly with remaining 1/4 teaspoon salt. Nestle fish in tomato mixture. Bake at 400° for 18 minutes or until fish flakes easily when tested with a fork. Sprinkle with remaining 1 teaspoon oregano, parsley, and feta.

Lemon-Orange Orzo:
Melt 1 T butter over medium heat. Add 3/4 cup uncooked orzo, toss to coat. Add chicken stock and bring to a simmer. Reduce heat and simmer for 17 minutes or until all the liquid is absorbed. Stir in 2 T flat-leaf parsley, lemon rind, orange rind and salt and pepper to taste.