LunchAmericanHigh ProteinMeal PrepFamily Friendly
White Fish Tomato Orzo
Tender baked fish with tomato orzo, spinach, and garlic.
- Calories
- 465
- Protein
- 35g
- Carbs
- 52g
- Fat
- 10g
Per serving
Ingredients
For 4 servings · 40 min total
- white fish filletpatted dry20 oz
- orzo>8 oz
- tomato sauce>12 tbsp
- frozen spinach>6 oz
- chicken broth>2 cup
- garlicminced1 clove
- olive oil>4 tsp
- kosher salt>1 tsp
- black pepper>1/2 tsp
Instructions
- 1Mince the garlic and preheat the oven to 400F.
- 2Pat the fish dry, season both sides with salt and pepper, and wash the board, knife, and hands with soap and water before touching anything else.
- 3Heat olive oil in an oven-safe skillet over medium heat. Cook the garlic for 30-60 seconds, until fragrant. Stir in the orzo, broth, tomato sauce, spinach, salt, and pepper.
- 4Nestle the fish into the orzo and bake for 18-22 minutes, until the fish flakes easily and the thickest part reads 145F (63C), while the orzo is tender. Let the skillet stand for 3-4 minutes before serving.
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Let's Get Hot provides general wellness and nutrition planning, not medical advice. Calorie targets, timelines, and grocery costs are estimates. Always verify product labels and ingredients yourself when managing serious allergies, and consult a healthcare or nutrition professional before making significant dietary changes.