fish

Free Lenten Cookbook

/ Richelle Tabelon, RD / Leave a comment

With the Lenten season upon us this week, it is my pleasure to introduce you to the 2021 Lenten Cookbook! This eBook includes 13 fish, seafood and meatless recipes to help you with meal ideas on days of abstinence.

*Warning: Not appropriate for those suffering from an eating disorder. Remember that those with physical and mental illness are excused from fasting and abstinence. (ie. chronic disease such as diabetes or mental illness such as eating disorders). Pregnant or nursing women are also exempt. “In all cases, common sense should prevail and ill persons should not further jeopardize their health by fasting.” (USCCB)

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Tomato Artichoke Baked Fish with Orzo

/ Richelle Tabelon, RD / 7 Comments

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Tomato Artichoke Baked Fish with Orzo

  • Servings: ”4-5”
  • Difficulty: easy
  • Print

A different and delicious idea for cooking fish!

Ingredients

  • ~2-3 cups dry orzo pasta (more or less depending on your household appetites!)
  • 2 Tbsp olive oil, divided
  • ½ cup onion, diced
  • 4 cloves garlic, minced
  • 28 oz canned diced tomatoes
  • ¼ cup fresh basil, chopped
  • 2 tsp dry oregano
  • ½ tsp black pepper
  • ~1 lb or ~450g frozen white fish fillets, thawed (sole, cod, etc.)
  • 1 Tbsp lemon juice
  • ¾ cup (~170 ml jar) marinated artichoke hearts, drained
  • ¼ cup Kalamata olives (~12 olives), pitted and cut in half
  • 1 Tbsp capers (optional)
  • ¼ cup feta or parmesan cheese

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Directions

  1. Preheat oven to 350˚F.
  2. Cook orzo as per package directions. Drain and stir in 1 Tbsp olive oil so it doesn’t stick together. Set aside.
  3. While the orzo is cooking, heat the other Tbsp of olive oil in a pan. Add onion and garlic and sauté for 2-3 minutes until soft. Add diced tomatoes, basil, oregano and black pepper. Bring to a boil then reduce to simmer for ~5 minutes. Reserve 1 cup of the mixture and set aside. Pour the rest into an oven safe 9”x 13” casserole dish.
  4. Lay the fish fillets on top of the tomato sauce. Drizzle the lemon juice on top of the fish.
  5. Place drained artichokes, olives and capers (if using) on top of the fish. Pour reserved 1 cup of tomato sauce on top.
  6. Bake in the oven for ~20min or until fish is cooked through.
  7. Top with feta or parmesan cheese.
  8. Serve with orzo and enjoy!