SKINNY SEARED TILAPIA WITH LEMON-TARRAGON SAUCE
67% less sat fat • 250% more fiber than the original recipe. A quick sauce made with reduced-sodium chicken broth, lemon juice, and fresh tarragon is the perfect healthy complement to this seafood dish.
Provided by Betty Crocker Kitchens
Categories Entree
Time 35m
Yield 6
Number Of Ingredients 12
Steps:
- For Spinach Orzo, prepare orzo according to package directions; drain. Return to hot pan; immediately toss orzo with spinach, half of the olive oil, the lemon peel, and salt.
- Meanwhile rinse fish; pat dry with paper towels. Sprinkle all sides of the fish with seasoned salt. In a very large skillet heat remaining 1 tablespoon oil over medium heat. Add fish in a single layer; cook for 2 minutes. Using a wide spatula, carefully turn fish over; cook about 2 minutes more or until fish flakes easily when tested with a fork. Transfer fish to a serving platter. Cover and keep warm.
- For sauce, add broth and lemon juice to skillet. Using a whisk, scrape up any crusty bits in the skillet. Whisk in mustard and tarragon; heat through.
- Serve fish with Spinach Orzo. If desired, sprinkle fish with paprika. Pour sauce over fish.
Nutrition Facts : Calories 300, Carbohydrate 29 g, Cholesterol 50 mg, Fat 1, Fiber 3 g, Protein 29 g, SaturatedFat 1 1/2 g, ServingSize 3 ounces cooked fish, plus 2/3 cup orzo, and 1 tablespoon sauce, Sodium 470 mg, Sugar 1 g, TransFat 0 g
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Dorothy Tau
[email protected]This recipe is way too complicated. I don't have time for all those steps.
Raphaelia Unobuagha
[email protected]I followed the recipe exactly and the fish turned out dry. I'm not sure what went wrong.
Mai Housden
[email protected]This recipe was a bit bland for my taste. I think it could have used more seasoning.
Bamoniida Tshireletso
[email protected]I'm not a big fan of fish, but this recipe was really good. The fish was cooked perfectly and the sauce was delicious. I'll definitely be making this again.
Habib Mohana
[email protected]This recipe is a great way to get your kids to eat fish. My kids loved the crispy exterior and the flavorful sauce. I'll definitely be making this again.
I ate my grandma Smoopleboop
[email protected]I'm always looking for new ways to cook tilapia, and this recipe definitely fits the bill. The fish was cooked perfectly and the sauce was delicious. I'll definitely be making this again.
Md Mahbub Hasan
[email protected]This recipe is a great way to use up leftover tilapia. I had some leftover from a previous meal and I didn't know what to do with it. This recipe was the perfect solution. The fish was delicious and the sauce was very flavorful.
Parwez Alozay
[email protected]I made this recipe for a dinner party and it was a huge success! The fish was cooked perfectly and the sauce was delicious. My guests raved about it.
anoy Kuri
[email protected]This dish is perfect for a weeknight meal. It's quick and easy to prepare, and it's healthy too. The fish is cooked to perfection, and the sauce is so flavorful. I highly recommend this recipe.
Me me
[email protected]I'm not a huge fan of tilapia, but this recipe changed my mind. The fish was so moist and flavorful, and the sauce was the perfect complement. I'll definitely be making this again.
Javed Anas
[email protected]This recipe is a keeper! The fish was cooked perfectly and the sauce was amazing. I served it over rice and it was a hit with my family. Thanks for sharing!
crazy videos
[email protected]I love the simplicity of this recipe. It's just a few ingredients, but they come together to create a really delicious dish. I especially love the lemon-tarragon sauce. It's so light and refreshing.
King Khany
[email protected]This was my first time cooking tilapia, and I was really impressed with how easy it was to prepare. The recipe was clear and concise, and the fish turned out great. The sauce was also delicious, and I'll definitely be using it again in the future.
Sardar Adil
[email protected]I've tried this recipe several times now, and it's always a hit! The fish is always cooked perfectly, and the sauce is so flavorful. I love that it's a healthy dish that doesn't sacrifice taste.
Duhandre Barnard
[email protected]This tilapia recipe is an absolute delight! The fish was cooked to perfection, with a crispy exterior and a tender, flaky interior. The lemon-tarragon sauce was the perfect complement, adding a bright and flavorful touch to the dish. I highly recomme