Main DishesOctober 17, 2014
Calories
549
Sodium
880mg
36% DV
Fat
13g
21% DV
Protein
54g
109% DV
Carbs
59g
20% DV
Fiber
23g
95% DV
Seared Tilapia with Spinach and White Bean Orzo
39
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!
4
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)
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
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
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat3g17%
Polysaturated Fat3g23%
Monosaturated Fat6g40%
Cholesterol79mg26%
Sodium880mg36%
Potassium1259mg35%
Protein54g109%
% DAILY VALUE*
Total Carbohydrate
Fiber23g95%
Sugar5g10%
Vitamin A985IU19%
Vitamin B62mg107%
Vitamin C8mg14%
Calcium191mg19%
Iron8mg49%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.