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Skinny Seared Tilapia with Lemon-Tarragon Sauce

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By Betty Crocker Kitchens
Updated Sep 20, 2016
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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.

Skinny Seared Tilapia with Lemon-Tarragon Sauce

  • Prep Time 20 min
  • Total 35 min
  • Servings 6
  • Ingredients 12
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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)

Instructions

  • Step 
    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.
  • Step 
    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.
  • Step 
    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.
  • Step 
    4
    Serve fish with Spinach Orzo. If desired, sprinkle fish with paprika. Pour sauce over fish.

Nutrition

300 Calories
8g Total Fat
29g Protein
29g Total Carbohydrate
1g Sugars

Nutrition Facts

Serving Size: 3 ounces cooked fish, plus 2/3 cup orzo, and 1 tablespoon sauce
Calories
300
Calories from Fat
70
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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