Seared Tilapia with Lemon-Tarragon Sauce and Spinach OrzoPosted in Low Calorie, Main Course, Pasta, Seafood, Vegetables on January 24th, 2010 by Eileen Devlin
Although I much prefer “meatier” fish like salmon or mahi-mahi, this was very, very good. The tilapia is seasoned very well here and so it doesn’t have that “fish” smell and taste to it. And I love it when I find recipes that have an accompaniment included!
1.5 lbs fresh/frozen tilapia or other lean whitefish
1 tsp seasoned salt ( I used more though)
1 tbsp olive oil
1/4 c dry white wine
1 tbsp lemon juice
1 tsp dijon mustard
1 tsp snipped fresh tarragon or 1/4 tsp dried tarragon, crushed
1. Rinse fish, pat dry and sprinkle with seasoned salt. Prep your skillet with oil and cook fish until it flakes easily (approx 4-5 mins total). Set aside in dish and keep warm.
2. For sauce, add wine and lemon juice to skillet making sure to scrape up any crusty bits from the fish. Whisk in mustard and tarragon and heat through. Serve over fillets. I yielded 6 servings. Enjoy!
For Spinach Orzo:
Prep 8 oz dried whole wheat orzo, drain. Immediately toss orzo with 5-6 oz package of baby spinach, 1 tbsp olive oil, 2 tsp finely shredded lemon peel and 1/4 tsp salt. Season to taste with fresh ground pepper.
Nutritional Information (for both together):
Total Fat: 7 g
Cholesterol: 57 mg
Protein: 28 g
Carbohydrate: 28 g
Fiber: 7 g
Sodium: 448 mg