Rating: 3.5 stars
7 Ratings
  • 5 star values: 1
  • 4 star values: 1
  • 3 star values: 4
  • 2 star values: 1
  • 1 star values: 0

Feel free to sub another sustainable fish, such as flounder or red snapper, for the tilapia in this versatile dish.

Recipe by Cooking Light October 2014


Credit: Jennifer Causey; Styling: Lindsey Lower

Recipe Summary

Serves 4 (serving size: 1 1/4 cups pasta mixture and 1 fillet)


Ingredient Checklist


Instructions Checklist
  • Cook orzo according to package directions, omitting salt and fat.

  • 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.

  • 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.

Chef's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov

Nutrition Facts

399 calories; fat 9g; saturated fat 1.7g; mono fat 4.6g; poly fat 1.2g; protein 42g; carbohydrates 38g; fiber 6g; cholesterol 85mg; iron 3mg; sodium 455mg; calcium 71mg.