Oven Baked Fish Fillet with Orzo Casserole

May 12, 2017

While we were living in Germany the greek grandparents biggest concern was that their grandkids would get used to eat sausages and no fish. And when we visited them on holidays, the first four days of our visit included ONLY fish. Not to mention that my son Odysseus, went with grandpa every morning at 6:30am (yes he is an early waker) where all the fish boats were gathered, to bring home the "catch" of the day. 

Well there is no doubt, that fish (nutritionally speaking) is a great catch for kids. The omega 3's in fatty fishes have brain-boosting power and some varieties are rich in vitamin D. So go to the market and buy the best fish fillet you can afford. 

Here is one of the fish recipes that worked for my kids and I gladly share it with you. Try it. It is soooooooo easy!

Preparation Time:  5 minutes

Portion:                   for 5

Ingredients

 

4,4 lb. (2kg) fish fillet

9 tablespoons (130ml) olive oil

1 tablespoons tomato paste

1,5 cups (350ml) water

14 oz. (400gr) Orzo (wholegrain)

3 cups (700ml) boiled water

1 tablespoon dry oregano

salt

pepper

How to do it

 

1. Preheat the oven to 200οc (390oF).

2. Place the fish fillets in a big baking pan. Season with salt, pepper (don't over do it) and oregano.

3. Add the olive oil and the tomatopaste dissolved in 350ml water.

4. Cook for 15' and then transfer the fish fillets to an oven proof dish. Add the orzo into the pan and 700 ml boiling water. Stir with a fork.

5. Lower heat to 180oC (356oF) and continue cooking for 20'.

6. Turn off the oven, add the fish fillets again into the pan and let it rest for 5 min.

 

 

 

 

 

 

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