Friday, May 13, 2011

Seared Tilapia with Lemon-Tarragon Sauce and Spinach Orzo

This was delicious!!! And, two of our three kids even ate the wilted spinach in the side dish. All three children gobbled down the fish. I bought fresh fish from our store's fish/seafood counter instead of the usual bags of frozen fish, so that might have something to do with it as well....

~From Eat Well, Lose Weight

  • 1 1/2 pounds fresh or frozen tilapia fillets or other lean whitefish fillets
  • 1 t. seasoned salt
  • 1 T. olive oil
  • 1/4 cup dry white wine or low-sodium chicken broth
  • 1 T. lemon juice (see spinach orzo recipe; if using, zest lemon before squeezing juice)
  • 1 t. Dijon-style mustard
  • 1 t. fresh tarragon or 1/4 t. dried tarragon, crushed
  • 1 recipe Spinach Orzo (see below)
  1. Thaw fish, if frozen. Rinse and pat dry with paper towels. Sprinkle both sides of fillets with seasoned salt. Heat oil in a large skillet over medium heat. Add fish in a single layer (may have to do in two batches); cook for 2 minutes. Using a wide spatula, carefully turn fish over; cook for 2 more minutes or until fish flakes easily with a fork. Transfer fish to a serving platter. Cover and keep warm.
  2. For sauce, add wine and lemon juice to skillet. Using a whisk, scrape up any crusty bits in the skillet. Whisk in mustard and tarragon; heat through.
  3. Serve fish with Spinach Orzo (below). If desired, sprinkle fish with paprika. Pour sauce over fish.
Spinach Orzo
  • 8 oz. dried whole wheat orzo (I used a different pasta and it worked just fine)
  • 5-6 oz. baby spinach
  • 1 T. olive oil
  • 2 t. finely shredded lemon peel
  • 1/4 t. salt
  • freshly ground pepper to taste
Prepare pasta according to package directions. Drain. Return to hot pan and immediately toss with remaining ingredients. Toss until spinach wilts to your liking. Season to taste with pepper.

~Serves 6

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