Seared Tilapia with Spinach and White Bean Orzo

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Seared Tilapia with Spinach and White Bean OrzoRecipe
Photo: Jennifer Causey; Styling: Lindsey Lower


Feel free to sub another sustainable fish, such as flounder or red snapper, for the tilapia in this versatile dish.
Serves 4 (serving size: 1 1/4 cups pasta mixture and 1 fillet)


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3/4 cup uncooked orzo pasta
4 (6-ounce) tilapia fillets
1/2 teaspoon salt, divided
1/2 teaspoon black pepper, divided
1 1/2 tablespoons olive oil, divided
1/2 teaspoon crushed red pepper
3 garlic cloves, minced
1 (5-ounce) package fresh baby spinach
1 cup halved grape tomatoes
1 (15-ounce) can unsalted cannellini beans
4 lemon wedges (optional)


1. Cook orzo according to package directions, omitting salt and fat.

2. While pasta cooks, sprinkle fish with 1/4 teaspoon salt and 1/4 teaspoon black pepper. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add fish to pan; cook 3 minutes on each side or until desired degree of doneness. Remove fish from pan; keep warm.

3. Add remaining 1 1/2 teaspoons oil to pan. Add crushed red pepper and garlic; sauté 30 seconds. Add spinach; sauté 1 minute or just until spinach wilts. Stir in tomatoes, beans, remaining 1/4 teaspoon salt, and 1/4 teaspoon black pepper; cook 1 minute or just until thoroughly heated. Remove pan from heat. Add pasta to pan; toss to coat. Divide pasta mixture among 4 plates, and top with fish fillets. Serve with lemon wedges, if desired.

Created date

August 2014

Nutritional Information

Calories 399
Fat 9 g
Satfat 1.7 g
Monofat 4.6 g
Polyfat 1.2 g
Protein 42 g
Carbohydrate 38 g
Fiber 6 g
Cholesterol 85 mg
Iron 3 mg
Sodium 455 mg
Calcium 71 mg