One-pan fish and orzo bake

Prep 5 Mins

Cooking 20 - 25 Mins

Serves 4-6 Mins

Think you’re too busy to cook? We’re out to prove that nutritious, delicious meals with next to zero effort in almost no time are possible. All it takes is a couple of ingredients and the versatility of our Natural spice mixes. First up in our quest? This one-pan fish and orzo bake. It’s high in protein, low in fat and, thanks to the processed tomato, it’s packed with that antioxidant superstar, lycopene.

What you will need

  • 1 x 410g tin of tomato and onion mix
  • 80ml tomato sauce
  • 30ml Natural BBQ Grill shaker seasoning BBQ Grill
  • 500ml water
  • 60ml reduced-fat cream
  • 15ml Natural basil Basil
  • 6 hake medallions
  • Salt, to taste
  • 30ml olive oil
  • 1 lemon, thinly sliced
  • 12 black olives
  • 375ml orzo/risoni pasta


Place the tinned tomato, tomato sauce, garlic, Natural BBQ Grill seasoning, water, cream and Natural basil in a small pot and bring to a boil. Pour the orzo into a large ovenproof baking dish. Pour the hot tomato mix over the pasta. Cover the dish tightly with tinfoil and place in a pre-heated 200 degree Celsius oven for 10 minutes. Remove and stir the pasta. Next place the hake medallions on top and drizzle them with the olive oil. Lightly salt the medallions and cover each medallion with a slice of lemon. Also add the olives. Place back in the oven, uncovered, and bake for a further 10-15 minutes until the fish and pasta are cooked through. Serve with a green salad.

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