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This poached cod with creamy orzo is a no-fail fish and pasta recipe that is SO easy to make and can be ready in 30 minutes!

overhead shot of poached cod with creamy orzo in a deep skillet garnished with green onion
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Poached Cod

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 ;).

And here’s another creamy one pot orzo with chicken that you must try!

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.

Should You 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?

close up shot of creamy orzo with flaked cod in a skillet

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


all the ingredients laid out on a wooden board

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.

How to serve to babies and kids

cooked dish served three ways. For adult, toddler with flaked cod, and for baby with a big strip of cod alongside orzo

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.

More Seafood recipes

Did you make this recipe? Leave a rating below and let me know how you liked the recipe! Your feedback means so much to me!

4.98 from 47 votes

Poached cod with creamy orzo

Poached cod with creamy orzo is an easy, 30 minute one pot recipe! It’s a delicious fish and pasta dish for babies, kids, and adults.
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 4
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  • 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)


  • 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!


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.


Calories: 340kcal | Carbohydrates: 58g | Protein: 27g | Sodium: 74mg | Fiber: 7g | Calcium: 87mg | Iron: 4mg
Like this recipe? Rate and comment below!

About Min

Thank you so much for stopping by! I am Min, a Registered Dietitian, a Christ follower, a wife, and a mom to our two miracle babies! Currently, I’m having a ton of fun feeding their tummies and sharing our baby led weaning journey! Follow me on Instagram if interested in seeing daily menu as well as tips and tricks.

4.98 from 47 votes (30 ratings without comment)

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Recipe Rating


  1. 5 stars
    Love this easy recipe! The first 3 or 4 times my kids tried it, they would not eat it. Now they can’t get enough. Really shows how important exposure is. Since I can’t always get bok choy where I live, I used zucchini instead and it turned out nicely.

  2. 5 stars
    I’m not a huge fan of cod but wanted to introduce my 10 month old to new flavours and different varieties of fish. This recipe blew me away.. I went back for not seconds, but thirds! So delicious and the flavours were so well balanced! My 10 month old and husband also approved! Will be adding this recipe our rotation. Also love that it was so quick and easy to make!

  3. 5 stars
    I am so impressed by this recipe! I figured that due to the simple ingredients the flavor would be mild but oh my word, I was wrong. I recommend this for everyone, whether you have kids to feed or not 🙂

  4. 5 stars
    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!

  5. 5 stars
    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

    1. 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.