SKINNY SEARED TILAPIA WITH LEMON-TARRAGON SAUCE

Skinny Seared Tilapia with Lemon-Tarragon Sauce image

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

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)

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