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Skinny Seared Tilapia with Lemon-Tarragon Sauce
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Prep Time:
20 minutes
Total Time:
35 minutes
Healthier seafood dish with tangy tarragon sauce made using low-sodium broth and lemon juice.
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:
  • Prepare the orzo according to the package directions and drain. Return the orzo to the hot pan and toss with spinach, half of the olive oil, lemon peel, and salt.
  • Pat dry the rinsed fish with paper towels, then coat all sides with seasoned salt. Heat 1 tablespoon oil in a large skillet over medium heat. Place the fish in a single layer and cook for 2 minutes. Gently flip the fish using a wide spatula and cook for an additional 2 minutes or until it flakes easily with a fork. Transfer to a serving platter, cover, and keep warm.
  • In a skillet, pour in broth and lemon juice, then use a whisk to scrape up any flavorful bits. Stir in mustard and tarragon, and heat the sauce until warmed through.
  • To enjoy, garnish the fish with a dash of paprika and drizzle sauce over it before serving alongside Spinach Orzo.

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