Special Diet Information
Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.
Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
Sodium
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.
Use gluten-free pasta in this dish.
"With Fellini, the fear dropped out of my work because it was such a happy experience... hanging out with Fellini, having pasta on the set with Fellini."
-Terrance Stamp, Actor
The refrigerator light goes on...
This recipe works with any pesto but I really love the soft and sweet flavor of the dill. Having pesto on hand means that you always have a great dish like this pasta.
I originally developed this recipe to work well as leftovers. For most seafood it is hard to find a recipe that will reheat well - I think that it is why there are not a lot of seafood convenience meals in the freezer case. It makes sense - reheating seafood in the microwave can make it tough and rubbery.
Halibut works well in this dish, but you can use almost any white fish and even salmon works. Take care not to overcook the fish the first time around. For this recipe 8 to 10 minutes in the hot oven is enough for both a great meal right away as well as great leftovers. You do need to microwave the leftovers very gently. Heat for about 90 seconds on high and then remove and stir gently. Repeat. It will take between 4 and 6 minutes to reheat depending on the power of your microwave.
The best part is this recipe can help you add points to your Mediterranean diet score - while at work! Make a double or a triple batch of this and you will have leftovers to take to work and add fish, veggies, olive oil, nuts, and whole grains to your lunch.
Orzo with Dill Pesto and Halibut
Servings: 2 | Serving size: 2oz. pasta/4oz. fish with veggies and sauce
Cooking Time: 30 Minutes
This recipe was designed to be used as leftovers and will keep well for about 72 hours in the fridge. Reheat gently.
This recipe also requires making Dill Pesto.
Ingredients
- 3 quarts water
- 4 ounces whole wheat or gluten free orzo
- 1 Tbsp. olive oil
- 1 Tbsp. pine nuts
- 6 ounces grape tomatoes
- 1 medium zucchini (cut into 1/2 inch dice)
- 2 4-ounce halibut filets
- 1 ounce goat cheese
- 3 Tbsp. dill pesto
- 1/8 tsp. salt
- to taste fresh ground black pepper
Place a large skillet in the oven and preheat to 400°F.
Place the water in a large sauce pan over high heat.
When the water is boiling add the orzo. Reduce the heat to medium-high so the water won't boil over.
While the pasta is cooking add the olive oil to the skillet.
Add the pine nuts, tomatoes and zucchini to the skillet and place the pan in the oven.
Roast for five minutes and shake the pan to stir the veggies well.
Roast for another five minutes and place the halibut in the skillet. Return the pan to the oven.
Roast the veggies and fish for five minutes and turn the fish over.
Return the skillet to the oven.
When the orzo is done (between 15 and 20 minutes) drain and return the past to the pot.
Add the goat cheese, pesto, salt and pepper.
Gently fold the cheese and pesto into the orzo.
Remove the skillet from the oven and place the halibut on a cutting board.
Add the pine nuts, tomatoes and zucchini to the pot and flake the fish into the pot with the pasta and veggies.
Gently fold the fish and veggies into the pasta.
Serve.
Nutrition Facts
Serving size: 2oz. pasta/4oz. fish with veggies and sauce
Servings: 2
Amount Per Serving
| Calories 530 | Calories from Fat 198 |
| % Daily Value |
| Total Fat 22g | 28% |
| Saturated Fat 6g | 28% |
| Monounsaturated Fat 9g | |
| Trans Fat 0g | |
| Cholesterol 70mg | 23% |
| Sodium 330mg | 15% |
| Total Carbohydrates 53g | 19% |
| Dietary Fiber 9g | 31% |
| Sugars 9g | |
| Protein 37g |
| Vitamin A 19% | Vitamin C 52% |
| Calcium 8% | Iron 22% |
| Vitamin K 30mcg | Potassium 1500mg |