SKINNY SEARED TILAPIA WITH LEMON-TARRAGON SAUCE
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.
Provided by Betty Crocker Kitchens
Categories Entree
Time 35m
Yield 6
Number Of Ingredients 12
Steps:
- 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 : Calories 300, Carbohydrate 29 g, Cholesterol 50 mg, Fat 1, Fiber 3 g, Protein 29 g, SaturatedFat 1 1/2 g, ServingSize 3 ounces cooked fish, plus 2/3 cup orzo, and 1 tablespoon sauce, Sodium 470 mg, Sugar 1 g, TransFat 0 g
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Md Ajomgir Islam Ajom
[email protected]I wasn't sure how I would like tilapia, but this recipe was delicious. The sauce was so flavorful and the fish was cooked perfectly.
Aashika Basnet
[email protected]This recipe is perfect for a light and healthy lunch or dinner. It's also a great way to get your kids to eat fish.
Home Mobile
[email protected]I love the combination of lemon and tarragon in this recipe. It's so refreshing and flavorful.
Jadyn Donaldson
[email protected]I've made this recipe several times and it's always a hit. It's a great weeknight meal because it's so quick and easy to make.
Charmaine Jacobs
[email protected]This recipe is a bit too bland for my taste. I think it needs more seasoning.
MechaDeka
[email protected]I'm not a big fan of tilapia, but this recipe changed my mind. The lemon-tarragon sauce is so good that it makes the tilapia taste amazing.
Faizan Butt
[email protected]This recipe is a great way to use up leftover tilapia. I had some grilled tilapia from the night before, and this recipe was a perfect way to use it up.
Ganesh Thapa
[email protected]The sauce is amazing! I could drink it by itself. The tilapia was a little bland, but the sauce made up for it.
cynthia partida
[email protected]I love that this recipe is so easy to make. I'm not a very experienced cook, but I was able to follow the instructions easily and the dish turned out great.
Mouhammad Khriess
[email protected]This tilapia recipe is a keeper! The lemon-tarragon sauce is so flavorful and really complements the mild tilapia. I served it over quinoa and steamed asparagus, and it was a hit with the whole family.