Baked Cod with Orzo Arugula Salad
This fresh, wholesome dish features flaky baked cod served over a vibrant orzo and arugula salad, tossed with lemon, olive oil, herbs, and bursts of cherry tomatoes. It’s light yet satisfying, combining heart-healthy fish with fiber-rich grains and greens. Perfect for a refreshing lunch or a quick, elegant dinner.
Prep & Cook Time
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: ~35 minutes
Ingredients
For the Baked Cod:
4 cod fillets (5–6 oz each)
2 tbsp olive oil
1 garlic clove, minced
1 tsp lemon zest
1 tbsp lemon juice
½ tsp paprika or smoked paprika
Salt and pepper to taste
Optional: pinch of chili flakes
For the Orzo Arugula Salad:
1 cup dry orzo pasta
2 cups fresh arugula (packed)
1 cup cherry tomatoes, halved
2 tbsp red onion, finely chopped
1 tbsp fresh parsley or basil, chopped
2 tbsp feta or goat cheese, crumbled (optional)
Lemon Olive Oil Dressing:
3 tbsp extra virgin olive oil
1½ tbsp lemon juice
1 tsp Dijon mustard
½ tsp honey or maple syrup (optional)
Salt & pepper to taste
Serving Suggestions
Add a glass of chilled white wine like Sauvignon Blanc.
Serve with garlic bread, hummus and pita, or roasted veggies.
Top with extra herbs and fresh lemon slices for a restaurant worthy finish.
Instructions
Step 1: Cook the Orzo
1. Boil orzo according to package directions (usually 8–10 minutes), until al dente.
2. Drain, rinse with cold water to stop cooking, and set aside.
Step 2: Bake the Cod
1. Preheat oven to 400°F (200°C).
2. Line a baking dish with parchment or foil. Place cod fillets inside.
3. In a small bowl, mix olive oil, garlic, lemon juice, lemon zest, paprika, salt, and pepper. Brush over cod.
4. Bake for 15–18 minutes or until cod flakes easily with a fork (internal temp: 145°F / 63°C).
Step 3: Make the Salad
1. In a large bowl, combine cooked orzo, arugula, tomatoes, red onion, and herbs.
2. Whisk dressing ingredients together in a small bowl.
3. Toss salad with dressing and top with cheese (if using).
Step 4: Assemble
Plate the salad and top each portion with a baked cod fillet. Serve immediately with lemon wedges on the side.
Tips & Notes
Cod alternatives: Try with haddock, halibut, or sea bass.
For added crunch: Add toasted pine nuts or pumpkin seeds to the salad.
Want it warm: Toss arugula in while orzo is still warm to gently wilt the greens.
Gluten-free option: Substitute orzo with gluten-free pasta, quinoa, or brown rice.
Add more veggies: Cucumber, olives, or roasted red peppers work well.
Frequently asked questions:
Q: Can I make the salad ahead of time?
A: Yes. Prep and chill everything separately. Dress and combine just before serving.
Q: How do I keep cod moist when baking?
A: Don’t overcook it—remove when it flakes easily. Covering it loosely with foil also helps retain moisture.
Q: Can I serve this cold?
A: Absolutely! It makes a great cold lunch or picnic dish when chilled.
Q: Can I pan-sear the cod instead?
A: Yes! Sear cod in a hot skillet with olive oil for ~3–4 min per side.
Q: Is this dish keto-friendly?
A: Not as written due to the orzo, but you can substitute cauliflower rice or zucchini noodles for a keto version.
Nutritional Information
Calories: ~450
Protein: 35g
Fat: 20g
Carbs: 30g
Fiber: 3g
Net Carbs: ~27g
Sugar: 3g
Sodium: ~480mg