Basa over Fragrant Tomato Orzo
with capers, parsley & courgette
Did you know that capers are the unopened buds of the caper plant? They are mainly harvested in countries with Mediterranean climates.
Tags:
Calorie Smart
•High Protein
•Family
Allergens:
Vis
•Tarwe
The quantities provided above are averages only.
Always refer to the product label for the most accurate information about ingredients and allergens
Total15 minutes
Cooking Time15 minutes
DifficultyEasy
Ingredients
Serving amount
1 piece
Basa fillet
(Contains: Vis)
75 g
Orzo
(Contains: Tarwe May be present: Lupine, Ei, Mosterd, Soja)
25 g
Chopped onion
½ piece
Garlic
½ piece
Courgette
15 g
Capers
100 g
Passata
40 g
Bruschetta spread
½ sachet(s)
Sicilian-style herb mix
5 g
Fresh flat leaf parsley
(May be present: Selderij)
Not included in your delivery
½ piece
Low sodium vegetable stock cube
½ tablespoon
Olive oil
1 tablespoon
[Plant-based] butter
1 teaspoon
Balsamic vinegar
1 teaspoon
Sugar
to taste
Salt and pepper
Nutrition Values
Energy (kJ)2760 kJ
Calories660 kcal
Fat23.2 g
Saturated Fat10.6 g
Carbohydrate75.1 g
Sugar19.9 g
Dietary Fiber9 g
Protein34.2 g
Salt2.2 g
Potassium256 mg
Calcium35.9 mg
Iron1 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Utensils
•Pan
•Casserole
•Tall-Sided Pan
•Paper Towel
Cooking Steps
1
- Boil plenty of water in a pot or saucepan and crumble in the stock cube (see pantry for amount). Cook the orzo for 10 - 12 minutes, then drain and set aside.
- Meanwhile, crush or mince the garlic and dice the courgette.
- Heat the olive oil in a deep frying pan over medium-high heat. Fry the courgette with the garlic and the chopped onion for 5 - 7 minutes.
2
- Melt the butter in a frying pan over medium-high heat. Pat the basa dry with kitchen paper and fry for 3 minutes per side.
- Add the capers to the fish during the final minute of cooking. Season to taste with salt and pepper.
- Meanwhile, finely chop the parsley.
3
- Deglaze the courgette with the balsamic vinegar.
- Stir in the passata, Sicilian herbs and sugar. Allow to simmer until the orzo is done.
- Transfer the orzo and the bruschetta spread to the tomato sauce. Mix well to combine and season to taste with salt and pepper.
4
- Serve the orzo on deep plates and top with the basa and capers.
- Garnish with the parsley to finish.
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