dinner·fish

Citrus Cajun White Fish & Orzo

$4.27

/meal

5

meals

total time

Medium

difficulty

462

cal

37g

protein

50g

carbs

13g

fat

Citrus Cajun White Fish & Orzo
americanoven-baked

Ingredients

  • White Fish — 1.5lb cod tilapia or halibut ($10.50)
  • Orzo Pasta — 1.5 cups dry ($1.50)
  • Vegetable Broth — 3 cups for pasta ($1.50)
  • Zucchini — 2 medium diced ($1.50)
  • Bell Peppers — 2 large diced ($2.00)
  • Olive Oil — 1 Tbsp veggie roast ($0.15)
  • Feta Cheese — 1 cup crumbled ($3.00)
  • Limes or Lemons — 2 whole wedged or juiced ($1.00)
  • Cajun Spice Blend — 2 Tbsp fish rub ($0.10)
  • Salt — 1 tsp veg seasoning ($0.05)
  • Black Pepper — 1 tsp veg seasoning ($0.05)

Instructions

  1. 1Cook Orzo — In a pot bring 3 cups vegetable broth to a boil. Add 1.5 cups dry orzo reduce heat to low simmer and cook uncovered stirring occasionally for 8-10 minutes until liquid is mostly absorbed and pasta is tender.
  2. 2Roast Veggies — Preheat oven to 400F. Toss diced zucchini and bell peppers with 1 tbsp olive oil 1 tsp salt and 1 tsp black pepper. Spread evenly on a baking sheet and roast for 10 minutes.
  3. 3Bake Fish — Pat 1.5 lbs white fish dry with paper towel and dust heavily with 2 tbsp Cajun seasoning. Push roasting vegetables to edges of pan and nestle fish fillets in the center. Bake 10-12 minutes until fish is opaque and flakes easily.
  4. 4Assemble — Divide cooked orzo roasted vegetables and Cajun fish evenly across 5 meal prep containers. Top each with an even sprinkle of feta cheese and include a wedge or two of citrus to squeeze over the meal before eating.

Tom's Notes

  • Macro Shift — Reducing the fish to 1.5 lbs and condensing the batch from 6 to 5 servings keeps the protein highly respectable at 37g. Adding a full cup of feta bumps the fat to 13g per meal bridging the gap if you needed slightly more dense calories to hit your week's targets.
  • The Acid Cut — The feta cheese brings a rich creamy and salty profile to the mild orzo and roasted veggies. Squeezing fresh lemon or lime juice over the top right before eating cuts through that richness and brightens the heavy Cajun spices on the fish.
  • Cheese Timing — Do not bake the feta with the vegetables. Wait until the meals are fully portioned and slightly cooled before sprinkling the crumbled feta over the top so it does not melt into an oily puddle in the container.

Freeze

Fish does not freeze well — best eaten within 3-4 days. Orzo and vegetables freeze fine separately

Reheat

Microwave covered 2 minutes on reduced power. Overheating will dry out the fish. Squeeze fresh citrus after reheating

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Custom Recipe by PrepTom