Description
This vibrant Lemon Orzo with Trout, Spiced Broccoli & Peperonata is a delightful Mediterranean-inspired dish that combines tender baked trout fillets drizzled with a lemon and parmesan vinaigrette, spiced roasted broccoli, and a warming peperonata served atop herby lemon-infused orzo. The recipe balances fresh, zesty flavors with hearty textures, making it a perfect healthy and flavorful weeknight meal.
Ingredients
Scale
Fish and Vegetables
- 4 x 110g trout or salmon fillets
- 250g spiced broccoli (e.g. broccoli florets tossed with cumin, paprika, or other spices)
Vinaigrette
- 75ml lemon & parmesan vinaigrette
Sauté Base
- 1 tbsp olive oil
- 1 red onion, finely chopped
- 2 garlic cloves, crushed
Peperonata
- 250g peperonata (a stewed pepper mixture with tomatoes, onions, and herbs)
Orzo
- 800g herby lemon orzo (orzo pasta cooked and tossed with lemon juice, zest, and mixed fresh herbs such as parsley, thyme, or basil)
Garnish
- Leftover soft herbs, finely chopped (such as parsley, basil, or chives)
Instructions
- Preheat and prepare trout and broccoli: Heat the oven to 200°C (180°C fan)/gas mark 6. Arrange the trout fillets and spiced broccoli on a baking sheet, ensuring they are spaced evenly. Drizzle the lemon and parmesan vinaigrette evenly over the trout to infuse flavor.
- Bake trout and broccoli: Place the baking sheet in the oven and bake for 10-12 minutes until the trout is cooked through and flakes easily with a fork, and the broccoli is tender and slightly caramelized.
- Sauté onion and garlic: While the fish and broccoli are baking, heat the olive oil in a large frying pan over medium-high heat. Add the finely chopped red onion with a pinch of salt and cook for 8-10 minutes until the onion begins to soften and turn translucent.
- Add garlic and peperonata to pan: Stir in the crushed garlic cloves and cook for 1-2 minutes until fragrant, taking care not to burn the garlic. Then add the peperonata mixture and stir to combine.
- Combine orzo and warm through: Add the herby lemon orzo to the pan along with a splash of boiling water to loosen the mixture. Cook for 4-5 minutes, stirring occasionally, until the orzo is warmed through and the flavors meld together.
- Serve: Spoon the orzo onto serving plates, then top with the baked trout fillets and spiced broccoli. Scatter the finely chopped leftover soft herbs over the top for a fresh finish.
Notes
- Spiced broccoli can be prepared by tossing broccoli florets with ground cumin, smoked paprika, chili flakes, salt, and olive oil before roasting or baking.
- Peperonata is a sweet pepper and tomato stew that can be made ahead or bought pre-made from specialty stores.
- If preferred, salmon fillets can be substituted for trout.
- Leftover vinaigrette can be stored in the refrigerator for up to 3 days and used as a salad dressing.
- Use fresh herbs like parsley, basil, or chives for the best flavor in the herby lemon orzo.
- The boiling water splash helps loosen the orzo and peperonata mixture, ensuring a saucy consistency.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
Keywords: lemon orzo, trout recipe, baked trout, spiced broccoli, peperonata, Mediterranean dish, healthy fish recipe, lemon vinaigrette
