Photo: Jennifer Causey; Styling: Lindsey Lower 
Serves 4 (serving size: 1 1/4 cups pasta mixture and 1 fillet)

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

How to Make It

Step 1

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

Step 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.

Step 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.

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

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Ratings & Reviews

Just ok

April 14, 2017
Very easy which is always appreciated on a busy weeknight.  Pretty on the plate but it lacked some flavor and was kind of bland.  CL has better tilapia recipes.  Tilapia Veracruz is one we enjoy more than this one.

One of my favorite fish dishes!

March 24, 2015
I have made this several times now (pretty much as directed by the recipe!).  My husband and I love it!  We cook it in a stainless steel pan (and yes, the fish does stick a bit), but the flavor combinations are a winner for us.  I have to be careful with the red pepper flakes because if I put too much it is a bit hot.  We love, love, love it and it is a great way to get our daily serving of vegetables with spinach and tomatoes!

LauraD318's Review

February 14, 2015
Decent recipe that comes together quickly. I've made this twice now and both times the fish totally stuck to the pan which kinda ruined the presentation. I'm not sure where I'm going wrong with that step - maybe the pan needs more oil? Might try broiling the fish next time. Still, tasty and easy.

CookinInColo's Review

October 20, 2014
This was a good easy weeknight dinner. I thought it was tasty following the recipe as directed except we did use a different fish that we had on hand.

Scarehaircare's Review

October 17, 2014
Easy weeknight dish but plates like a restaurant meal. Per previous reviews I added fresh basil and a small bit of parmesan to the orzo mix before plating. I thought the salt, pepper, and red pepper flakes were good on their own, but basil and parm really added to the final dish.

Barkly's Review

September 27, 2014
Easy, quick,tasty. Simple enough that tomato, spinach, and bean flavors shine through. Would work with chicken as well as fish. Will definitely make again.

steponme's Review

September 15, 2014
The pasta mixture is bland. If I make it again, I'll try adding some Greek Seasoning maybe it'll help give it a flavor boost; maybe even add a little to the fish.