A no-fail fish and pasta recipe that is SO easy to make and can be ready in 30 minutes! The cod gets poached in creamy sauce alongside orzo, and it's the most delicious one pot meal to enjoy with your baby and child!
This meal may sound fancy and intimidating to make, BUT you can totally whip this up even if you have a baby and toddler at your feet, pulling down your pants.
In 30 minutes, you will be enjoying this creamy, velvety pasta with the most tender cod with your entire family! It's thick enough to be scooped up with tiny hands, making it perfect for baby led weaning ;).
What is the best way to cook cod for babies?
First of all, cod can be introduced as soon as baby is ready for solids, usually around 6 months. If you're unsure whether or not your baby is developmentally ready to start solids, sign up below!
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Cod is an excellent source of B12, omega 3 fatty acids, vitamin D, and iodine. It's great for supporting optimal brain development and immune system.
Poaching is one of the best way to cook cod, or any fish, for babies!
The gentle cooking method helps keep the flesh super moist and retain as much nutrients as possible.
Poach fish in milk or water?
Poached fish is seriously SO easy to do! Simpler than baking or pan-frying, in my opinion!
I highly advise you to poach in milk (along with tomatoes, aromatics, etc.). This lean delicate, mild-tasting fish will just suck up all that rich flavor!
What pan to use?
You will need a deep skillet as higher sides will ensure there's plenty of room for all the ingredients and keep them submerged.
If you do a lot of one pot meals like I do, THIS pan..oh man, it's worth EVERY penny. My husband recently bought this for me, and I'm not kidding when I say the dishes come out more evenly cooked, moist and flavorful!
I also love that it has a tempered glass lid that makes it perfect to keep an eye on how everything’s cooking.
Clean up is a breeze too! Enameled cast iron is a nonstick coating that I feel good about using for my family. The only downside is it's a bit on the heavy side but hey! I could use some arm exercise ;).
If you're not ready to make the investment, make sure the skillet is it's at least 12 inches wide
Ingredients
Cod: I like to use the frozen, wild-caught from Alaska. It's always in my freezer for quick weeknight meals. You can also use other white fish or salmon.
Orzo: I LOVE using orzo for a quick weeknight meal! You can cook it like risotto without having to stir constantly. The starch from orzo helps thicken a creamy sauce. Thick sauce is everything when it comes to baby led weaning as it helps bind other ingredients, so less chance of pasta, tiny grains (like quinoa), lentils, etc. flying across the room. Can I get an amen? 😉
Baby bok choy: this cruciferous vegetable is a common ingredient in Asian cuisine. It has a mild, cabbage-like flavor. You can substitute with green cabbage or spinach if you wish.
Coconut milk: Use unsweetened FULL FAT that comes in a can not carton.
Watch how EASY this is to make!
How to serve to babies and kids
For babies, bigger is safer as you can see in the above photo. Regardless of whether or not your baby uses it, always offer a spoon. Early exposure is key. I've included details of this spoon in my BLW essentials post.
My son prefers his fish flaked, otherwise he'd just spit it out. Oh toddlerhood.
Storage suggestions
Transfer to an air-tight container and keep in the fridge for 3-4 days. If planning to freeze, skip the cod and freeze just the orzo for up to 3 months.
Other baby-friendly fish recipes
Poached cod with creamy orzo
Equipment
Ingredients
- 1 tablespoon unsalted butter
- 1 small yellow onion, diced
- 2 garlic cloves, minced
- 1 teaspoon coriander
- 15 ounce can no-salt-added crushed tomatoes
- 15 ounce can full fat unsweetened coconut milk
- 8 ounces orzo
- 2 bunches baby bok choy (roughly chop the leafy part, dice the stem )
- 2-3 (4-6 ounce) cod fillet
- lime juice, green onion (or cilantro or parsley)
Instructions
- Heat butter. Add onion and cook for 3-5 minutes, until softened
- Add garlic and corinader and combine for 30 seconds or so.
- Add bok choy and cook for 5 minutes until softened.
- Add tomatoes and coconut milk. Bring to a boil. Add orzo and give everything a good stir.
- Reduce heat to medium-low to low, cover, and simmer for 8-10 minutes. Be sure to stir occasionally to prevent orzo from sticking to the bottom of the pan
- Prepare cod: Remove any excess moisture by blotting the cod with paper or kitchen towel.
- Before adding cod, make sure there's some liquid in the pan. If not, add some water. Add cod, nestling in the orzo. Cover the pan and cook for 6-8 minutes, flipping halfway through.
- Add freshly squeezed lime juice and green onion. Enjoy immediately!
Mary says
Absolutely wonderful every time!!! It has become part of our meal rotation.
Min says
Yay!!! Us too!!
Jenny says
So easy to make and so yummy! My 14 month old loved it! Will be adding to my dinner meal rotations. Thank you for sharing!
Min says
Yay!! We make this at least once a month too!
Lucy says
Really lovely recipe, so easy and my 15 month old baby and the whole family loved it. Easy to change or add ingredients you prefer too. Can you freeze it with the cod in it? Thanks
Min says
Yes! This is one of our favs too! I actually just freeze the orzo. And when ready to enjoy, I serve with whatever protein I have on hand - tofu, chicken, salmon, etc.
Karla M says
Yummy recipe!!
Bin says
Great recipe, a complete meal with protein, veggies, carbs, and fat! My 2 y/o loved it! I used mahi mahi, it’s what I had in the freezer.
Min says
Woohoo!!!
Ale says
I loved this and it was so easy! My 3 year old only ate some of the fish and then didn’t want anymore .. She will try everything but have definitely seen her get more selective as she gets older :(. I will continue to expose her to it though. Question: I for sure needed water when I added the fish but I feel like it diluted the flavor a bit, any way to avoid that? Also - my cod was not ready after the 8 minutes, so I left it longer. Not sure if I did something wrong. Thanks Min!!
Min says
Hi! You can add some broth if you have it or more coconut milk (or any other milk you have on hand). That's fine if you had to leave it longer - depends on size of the fish and heating level.
Nick says
Hey Min, does the cod cook from frozen in 6-8 minutes? Or have you defrosted it first?
Min says
Thawed first!
mae panch says
Can i use fire roasted crushed tomatoes?
Min says
sure!
Gina says
Does the orzo need to be cooked first
Min says
no need!
Anna Tavakkoli says
Great recipe! Fish is so tender.
Rita says
Love this recipe so much!!! Second time making it, didn’t have bok choy both times so used spinach and asparagus the first time and today using spinach and chard. 3 year old loved it, I loved him, hubby did as well! I love that it uses cod, a great fish but not always appreciated by family members. Thank you Min!!!!
Min says
Will definitely need to try with asparagus and chard!! So glad it's been a hit with your entire family!
sarah c says
I just want to say this recipe is sooo delicious!! My 20 month old son loved it, but I think my husband loved it more. I also added extra veggies and it was great!
Min says
My husband loves this one especially too!
Jenny says
Thank you so much for this recipe! I have made this twice in the past month, once with salmon/risotto (that’s all I had on hand) and once with orzo/cod like the recipe states. Both were delicious and even my getting-picky 4 year old ate it up! 🙂
Min says
yay!!
Jenny says
Thank you so much for this recipe! I have made this twice in the past month, once with salmon/risotto (that's all I had on hand) and once with orzo/cod like the recipe states. Both were delicious and even my getting-picky 4 year old ate it up! 🙂
Min says
Love it!! Yay!
Kate says
I made this last week and loved it! I froze 2/3 of the orzo and cooked the rest with 1 cod fillet. It was yummy and I love that now I have 2 portions in the freezer that I can quickly whip up with a piece of cod for a weekday dinner. Thanks Min!
Min says
Aww yay!! Thanks for sharing!
TN says
I made this for my 10 month baby and he loved it. The cod is really nice with it because it’s light. I saved this recipe for the future because I know he’ll enjoy it!
Min says
I agree! It's good with salmon too but I prefer cod
Jane says
Recipe looks delicious! I have all the ingredients on hand and can’t wait to try it tonight! Thanks for all you do!
Min says
I hope you enjoy!!
Sarah says
I was hesitant about the flavors here but it was actually super delicious! My 7 month old also enjoyed it so much. Best part was that it was very easy to make!
Min says
SO easy right!! Thank you for trying this despite your hesitation 😉
J says
SO GOOD AND EASY! My husband is allergic to fish so I made the orzo on its own and it's delicious. Definitely needed a bit more liquid at the end but easy enough to adjust as everyone's preference is different. The texture is great for scooping for babies and one pot is a total bonus. Would love more easy one pot meals like this for dinner. Thank you!
Min says
YES!! Will share more easy one pot meals like this one!!
PK says
Hi Min,
I love your informative recipes! I’d like to try this one but was wondering where the sodium content is coming from when you didn’t include any salt as part of the ingredients?
Thank you so much!
Min says
Hi! There's sodium found naturally in foods, so in this case cod mainly and then there's coconut milk. I did notice that it generated using salt-added canned tomatoes so I changed that!
Andrea says
This was a huge hit! Perfectly creamy and flavorful. This recipe is great for any type of pasta as well. It's very filling and perfect for a cold winter day.
Min says
I'm so glad you guys enjoyed this dish! One of my personal favs as well!
DB says
This looks amazing! I would love to make it for my family. Unfortunately my husband does not like coconut milk…do you recommend anything that can substitute that ingredient?
Min says
Hi! I really don't know as coconut milk is a star ingredient for this dish..perhaps you can try cashew cream
Dipali says
Hi, can you use full fat milk instead of coconut milk?
Min says
It won't be as flavorful but am sure it will work
J.Lee says
Would I be able to use diced tomatoes instead of crushed?
Min says
you can but it won't be as creamy
ML says
What can I use as an orzo substitute (wheat allergy). Thank you!
Min says
I would try quinoa or a gluten free pasta. Will need to adjust the cooking time accordingly!