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 Progresso® 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)
Process
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.
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.
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.
Serve fish with Spinach Orzo. If desired, sprinkle fish with paprika. Pour sauce over fish.
Nutrition Facts
3 oz fish, 2/3 cup orzo, and 1 tbsp sauce: Calories 290 (Calories from Fat 60); Total Fat 7g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 55mg; Sodium 350mg; Total Carbohydrate 27g (Dietary Fiber 7g, Sugars 0g); Protein 28g %
Daily Value Vitamin A 45; Vitamin C 15; Calcium 6; Iron 15
Exchanges 1 1/2 Starch, 3 Lean Meat, 0 Fat
Carbohydrate Choices 2
Recipe courtesy of Eat Better America
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