Stirring Up Healthy Recipes

Cod & Orzo Parchement Packets

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Cod & Orzo Parchment Packets

Cod and orzo parchment packet

Cod & Orzo Parchment Packets

Parchment paper packets are a great way to create an easy, all-in-one dinner. This recipe uses orzo, a type of pasta, that is flavored with herbs, garlic, and lemon, which acts as a base that is built upon to include other ingredients like asparagus, tomatoes, and tender cod. These ingredients are then folded all together into a tight parchment paper packet, which allows the flavors of these ingredients to marry while providing a quick and easy system for preparing a delicious, healthful dinner.
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Keyword: asparagus, dinner, fish, one pan meal, tomatoes
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Calories: 370kcal
Author: Clemson Rural Health and Nutrition Extension Team

Equipment

  • Oven

Ingredients

  • 1 cup uncooked orzo
  • 1/4 cup herbs chopped, parsley & basil
  • 1 lemon zested, and sliced
  • 6 TBSP olive oil extra virgin
  • 4 garlic cloves minced
  • 4 6 oz cod filets
  • 1 lb asparagus woody ends trimmed
  • 1 cup cherry tomatoes
  • 2 green onions greens and whites chopped
  • salt and pepper to taste

Instructions

  • Preheat the oven to 400℉. Take out a baking pan and lay a piece of parchment paper over it, large enough to be able to fold your parchment paper packets.
  • Next, cook the orzo in a pot of boiling water according to package instructions. While the ozro is cooking, add olive oil and garlic to a small pan and allow the oil to infuse with the garlic flavor. Once the orzo has finished cooking, drain it and add it back to its pot. Add in the garlic and olive oil mixture, along with the chopped herbs, and the lemon zest and mix well.
  • Place 1/4 of the orzo mixture on the bottom of the parchment paper packet, followed by 6-8 spears of raw asparagus, a few cherry tomatoes, next the cod filet, and lastly 1-2 slices of lemon. Drizzle with a bit of olive oil and a sprinkle of salt.
  • Fold your parchment paper packet carefully and place it into the oven for 15-20 minutes, or until the fish is cooked through, the asparagus is tender, and everything is warmed. Serve immediately and enjoy!

Nutrition

Calories: 370kcal | Carbohydrates: 38g | Protein: 9g | Fat: 22g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 15g | Cholesterol: 0.4mg | Sodium: 12mg | Potassium: 3mg | Fiber: 5g | Sugar: 5g
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