• Prep Time:
  • Cooking Time:
  • Serves: 4 servings

Fish on Orzo with Sun-Dried Peppers - Jesse Cool

  • Recipe Submitted by on

Category: Fish, Low Fat, Pasta

 Ingredients List

  • 1 lb Fresh fish fillet; cut for
  • -equal-sized servings
  • 1/8 c Extra virgin olive oil
  • Salt and black pepper; to
  • -taste
  • 1 ts Dried rosemary
  • 8 oz Orzo pasta
  • 1 1/2 oz Dried bell peppers; or dried
  • -tomatoes
  • 3 tb Balsamic vinegar
  • 1/2 c Thinly sliced green onions
  • 3 Cloves minced garlic; or
  • -less to taste
  • 1/2 c Chopped parsley; to taste
  • 1 ts Dried oregano
  • 1/2 ts Dried thyme
  • 4 Lemon wedges
  • Parsley sprigs; for garnish


The peppers will be rehydrated in the pasta cooking water. Make the pasta
the day before and reheat while you cook the fish.

Prep time: 20 min.; cook: 30 min.

1. Rinse fish under cold water. Pat dry. Rub lightly with olive oil and
sprinkle with salt, pepper and rosemary. Place on a baking sheet and
refrigerate until ready to cook.

2. Bring a medium pot of salted water to a boil. Cook orzo according to
package instructions. Just before pasta is cooked, add peppers and stir.
Drain and rinse with cold water to cool. Place in a bowl, and add vinegar,
onions, garlic, parsley, oregano and thyme. Toss and season with salt and

4. Refrigerate until ready to use. (Will keep for a day in the

5. When ready to serve, heat broiler or preheat oven to 400F. Cook fish
about 10 minutes per inch of thickness, until opaque in center. (It takes
about 6 minutes in a preheat doubled sided grill, such as the Foreman

6. Meanwhile, reheat orzo in a medium saucepan over low heat. When fish is
cooked, divide orzo among individual plates and top each serving with a
piece of fish. Squeeze a wedge of lemon over fish and garnish with parsley

Per serving (4 ounces fish such as salmon plus 2 ounces pasta): 432
colories, 21% fat (10 grams; 1.4 grams saturated), 49% carbohydrate, 30%
protein, 3.3 grams fiber.

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