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Skinny Seared Tilapia with Lemon-Tarragon Sauce

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Skinny Seared Tilapia with Lemon-Tarragon Sauce
  • Prep Time 20 min
  • Total Time 35 min
  • Servings 6
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67% less sat fat • 250% more fiber than the original recipe. A quick sauce made with reduced-sodium chicken broth, lemon juice, and fresh tarragon is the perfect healthy complement to this seafood dish.

Ingredients

8
ounces dried whole wheat orzo pasta
1
(5- to 6-ounce) package baby spinach
2
tablespoons olive oil
2
teaspoons finely shredded lemon or orange peel
1/4
teaspoon salt
1 1/2
pounds fresh or frozen tilapia fillets or other lean white fish fillets
1/2
teaspoon seasoned salt
1/4
cup reduced-sodium chicken broth
1
tablespoon lemon juice
1
teaspoon Dijon-style mustard
1
teaspoon snipped fresh tarragon or 1/4 teaspoon dried tarragon, crushed
Paprika (optional)

Directions

  • 1 For Spinach Orzo, prepare orzo according to package directions; drain. Return to hot pan; immediately toss orzo with spinach, half of the olive oil, the lemon peel, and salt.
  • 2 Meanwhile rinse fish; pat dry with paper towels. Sprinkle all sides of the fish with seasoned salt. In a very large skillet heat remaining 1 tablespoon oil over medium heat. Add fish in a single layer; cook for 2 minutes. Using a wide spatula, carefully turn fish over; cook about 2 minutes more or until fish flakes easily when tested with a fork. Transfer fish to a serving platter. Cover and keep warm.
  • 3 For sauce, add broth and lemon juice to skillet. Using a whisk, scrape up any crusty bits in the skillet. Whisk in mustard and tarragon; heat through.
  • 4 Serve fish with Spinach Orzo. If desired, sprinkle fish with paprika. Pour sauce over fish.
Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 3 ounces cooked fish, plus 2/3 cup orzo, and 1 tablespoon sauce
Calories
300
(
Calories from Fat
70
)
Daily Value
Total Fat
8g
12%
(
Saturated Fat
1 1/2g
8%
,
Trans Fat
0g
)
Cholesterol
50mg
17%
Sodium
470mg
20%
Potassium
520mg
15%
Total Carbohydrate
29g
10%
(
Dietary Fiber
3g
14%
,
Sugars
1g
)
Protein
29g
Daily Value*:
Vitamin A
45%
45%
Vitamin C
8%
8%
Calcium
6%
6%
Iron
15%
15%
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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