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    MJ & Hungryman » Baby/Kid-Friendly Recipes » Family Meals » Poached cod with creamy orzo

    Poached cod with creamy orzo

    By Min On October 25, 2021

    This post may contain affiliate links. Please see our disclosure policy for more details.

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

    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!

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

    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 ;).

    Table of Contents
    • What is the best way to cook cod for babies?
    • Poach fish in milk or water?
    • What pan to use?
    • Ingredients
    • Watch how EASY this is to make!
    • How to serve to babies and kids
    • Storage suggestions
    • Other baby-friendly fish recipes
    • Poached cod with creamy orzo

    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!

    Is your baby 6 months old and up?

    Learn all the secrets to starting solids safely while optimizing nutrition!
    I NEED IT NOW!

    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?

    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

    Ingredients

    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.

    Watch how EASY this is to make!

    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.

    Other baby-friendly fish recipes

    • Teriyaki glazed salmon
    • Salmon quiche
    • Mini Baked Canned Salmon Patties (without eggs)
    overhead shot of poached cod with creamy orzo in a deep skillet garnished with green onion

    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.
    4.97 from 27 votes
    Print Pin Rate
    Prep Time: 5 minutes
    Cook Time: 25 minutes
    Total Time: 30 minutes
    Servings: 4
    Author: Min | MJ and Hungryman

    Equipment

    • Deep Pan

    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!

    Notes

    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.

    Nutrition

    Calories: 340kcal | Carbohydrates: 58g | Protein: 27g | Sodium: 74mg | Fiber: 7g | Calcium: 87mg | Iron: 4mg
    Course Dinner
    Cuisine American
    Tried this Recipe? Tag me Today!Tag me @KidFriendly.Meals today!
    « The Ultimate Guide to Nuts for Babies (and Seeds)
    Korean Radish Soup »

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    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.

    Reader Interactions

    Comments

    1. Mary says

      January 06, 2023 at 3:35 am

      5 stars
      Absolutely wonderful every time!!! It has become part of our meal rotation.

      Reply
      • Min says

        January 06, 2023 at 5:08 am

        Yay!!! Us too!!

        Reply
    2. Jenny says

      November 21, 2022 at 8:43 am

      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!

      Reply
      • Min says

        November 21, 2022 at 11:40 am

        Yay!! We make this at least once a month too!

        Reply
    3. Lucy says

      October 23, 2022 at 3:57 pm

      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

      Reply
      • Min says

        October 24, 2022 at 7:46 pm

        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.

        Reply
    4. Karla M says

      August 11, 2022 at 5:23 pm

      5 stars
      Yummy recipe!!

      Reply
    5. Bin says

      July 31, 2022 at 10:14 pm

      5 stars
      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.

      Reply
      • Min says

        August 01, 2022 at 6:10 am

        Woohoo!!!

        Reply
    6. Ale says

      March 18, 2022 at 7:07 pm

      4 stars
      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!!

      Reply
      • Min says

        March 29, 2022 at 9:15 am

        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.

        Reply
    7. Nick says

      February 09, 2022 at 2:03 am

      Hey Min, does the cod cook from frozen in 6-8 minutes? Or have you defrosted it first?

      Reply
      • Min says

        February 10, 2022 at 9:05 am

        Thawed first!

        Reply
    8. mae panch says

      January 22, 2022 at 11:08 am

      Can i use fire roasted crushed tomatoes?

      Reply
      • Min says

        January 22, 2022 at 9:35 pm

        sure!

        Reply
    9. Gina says

      January 05, 2022 at 6:25 pm

      Does the orzo need to be cooked first

      Reply
      • Min says

        January 06, 2022 at 3:11 pm

        no need!

        Reply
    10. Anna Tavakkoli says

      November 23, 2021 at 5:00 pm

      5 stars
      Great recipe! Fish is so tender.

      Reply
    11. Rita says

      November 15, 2021 at 12:31 pm

      5 stars
      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!!!!

      Reply
      • Min says

        November 15, 2021 at 1:46 pm

        Will definitely need to try with asparagus and chard!! So glad it's been a hit with your entire family!

        Reply
    12. sarah c says

      November 10, 2021 at 1:43 pm

      5 stars
      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!

      Reply
      • Min says

        November 10, 2021 at 7:30 pm

        My husband loves this one especially too!

        Reply
    13. Jenny says

      November 10, 2021 at 12:46 pm

      5 stars
      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! 🙂

      Reply
      • Min says

        November 10, 2021 at 7:27 pm

        yay!!

        Reply
    14. Jenny says

      November 10, 2021 at 12:45 pm

      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! 🙂

      Reply
      • Min says

        November 10, 2021 at 3:14 pm

        Love it!! Yay!

        Reply
    15. Kate says

      November 10, 2021 at 11:43 am

      5 stars
      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!

      Reply
      • Min says

        November 10, 2021 at 1:18 pm

        Aww yay!! Thanks for sharing!

        Reply
    16. TN says

      November 10, 2021 at 11:11 am

      5 stars
      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!

      Reply
      • Min says

        November 10, 2021 at 7:26 pm

        I agree! It's good with salmon too but I prefer cod

        Reply
    17. Jane says

      November 10, 2021 at 10:47 am

      Recipe looks delicious! I have all the ingredients on hand and can’t wait to try it tonight! Thanks for all you do!

      Reply
      • Min says

        November 10, 2021 at 7:21 pm

        I hope you enjoy!!

        Reply
    18. Sarah says

      November 10, 2021 at 10:19 am

      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!

      Reply
      • Min says

        November 10, 2021 at 10:23 am

        SO easy right!! Thank you for trying this despite your hesitation 😉

        Reply
    19. J says

      November 10, 2021 at 10:07 am

      5 stars
      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!

      Reply
      • Min says

        November 10, 2021 at 4:28 pm

        YES!! Will share more easy one pot meals like this one!!

        Reply
    20. PK says

      November 04, 2021 at 11:19 am

      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!

      Reply
      • Min says

        November 04, 2021 at 11:30 am

        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!

        Reply
      • Andrea says

        January 16, 2022 at 4:38 pm

        5 stars
        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.

        Reply
        • Min says

          January 16, 2022 at 8:57 pm

          I'm so glad you guys enjoyed this dish! One of my personal favs as well!

          Reply
    21. DB says

      October 28, 2021 at 4:20 am

      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?

      Reply
      • Min says

        December 24, 2021 at 8:01 pm

        Hi! I really don't know as coconut milk is a star ingredient for this dish..perhaps you can try cashew cream

        Reply
    22. Dipali says

      October 27, 2021 at 1:19 am

      Hi, can you use full fat milk instead of coconut milk?

      Reply
      • Min says

        November 15, 2021 at 7:37 pm

        It won't be as flavorful but am sure it will work

        Reply
    23. J.Lee says

      October 26, 2021 at 11:27 pm

      Would I be able to use diced tomatoes instead of crushed?

      Reply
      • Min says

        November 15, 2021 at 7:37 pm

        you can but it won't be as creamy

        Reply
    24. ML says

      October 25, 2021 at 6:49 pm

      What can I use as an orzo substitute (wheat allergy). Thank you!

      Reply
      • Min says

        October 25, 2021 at 8:05 pm

        I would try quinoa or a gluten free pasta. Will need to adjust the cooking time accordingly!

        Reply

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    I am MJ, a registered dietitian and a mom of 2. I truly hope you’ll enjoy all the recipes and tips that I share on what and how to feed your child!

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