Seared Tilapia with Spinach and White Bean Orzo

October 17, 2014

This is a super easy, super fast, company friendly fish dish that will fill you up with no guilt! I love tilapia in this dish but feel free to use any flaky white fish you like! If you are pressed for time you could also used canned, diced tomatoes that are drained. A squeeze of lemon at the end really wakes up the flavors and gives this a freshness that it needs. Enjoy!

3/4 c. (6 oz.) orzo pasta
4 (4 oz.) tilapia fillets
1/2 t. salt, divided
1/2 t. pepper, divided
1 1/2 T. olive oil, divided
1/2 t. crushed red pepper
3 garlic cloves, minced
1 (5 oz.) package baby spinach
1 c. halved grape or cherry tomatoes
1 (15 oz.) can cannellini beans, drained and rinsed
4 lemon wedges (for serving)

Cook the orzo according to the package directions, drain and set aside. While the pasta cooks sprinkle the tilapia with 1/4 t. salt and 1/4 t. pepper. Heat a large nonstick skillet over medium high heat...
See the full directions on my site

Nutritions

Calories
549

Sodium
880mg
36% DV

Fat
13g
21% DV

Protein
54g
109% DV

Carbs
59g
20% DV

Fiber
23g
95% DV

Fish