Healthified 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.

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( 16 Ratings)

16 Ratings

5 Stars 50%

4 Stars 12%

3 Stars 25%

2 Stars 12%

1 Stars

Member Reviews ( 8 )

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The Quick Take & Nutrition Info

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The Quick Take: Healthified

Calories Reduced By 50
Sodium Reduced By 270mg
Dietary Fiber Added 5g

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 3 ounces cooked fish, plus 2/3 cup orzo, and 1 tablespoon sauce

Calories: 290
Calories from Fat: 60),

% Daily Value

Total Fat: 7g; 7%
(Saturated Fat 1 1/2g, 1 1/2% Trans Fat 0g 0% ),
Cholesterol: 55mg; 55%;
Sodium: 350mg; 350%;
Total Carbohydrate: 27g; 27%
(Dietary Fiber 7g 7% Sugars 0g 0% ),
Protein: 28g; 28%

% Daily Value*:

Vitamin A: 45%;
Vitamin C: 15%;
Calcium: 6%;
Iron: 15%;

Exchanges:

1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 0 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 20 min
Total Time 35 min
Servings 6

Ingredients

8: ounces dried whole wheat orzo pasta

1: (5- to 6-ounce) package baby spinach

2: tablespoons olive oil

2: teaspoons finely shredded lemon or orange peel

1/4: teaspoon salt

1 1/2: pounds fresh or frozen tilapia fillets or other lean white fish fillets

1/2: teaspoon seasoned salt

1/4: cup Progresso® reduced-sodium chicken broth

1: tablespoon lemon juice

1: teaspoon Dijon-style mustard

1: teaspoon snipped fresh tarragon or 1/4 teaspoon dried tarragon, crushed

: Paprika (optional)

Directions

1 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.
2 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.
3 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.
4 Serve fish with Spinach Orzo. If desired, sprinkle fish with paprika. Pour sauce over fish.

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before	After
10 ounces dried orzo pasta	8 ounces dried whole wheat orzo pasta
3 ounces package baby spinach	1 (5- to 6-ounce) package baby spinach
3 tablespoons melted butter	2 tablespoons olive oil
1/2 teaspoon salt	1/4 teaspoon salt
1 teaspoon seasoned salt	1/2 teaspoon seasoned salt
1/4 cup chicken broth	1/4 cup Progresso® reduced-sodium chicken broth

Nutritional Highlights

Calories		340 (before) 290 (after)
Cholesterol		70 mg (before) 55 mg (after)
Dietary Fiber		2 g (before) 7 g (after)
Fat		1/2 (before) 0 (after)
Saturated Fat		4 1/2 g (before) 1 1/2 g (after)
Sodium		620 mg (before) 350 mg (after)
Total Fat		8 g (before) 7 g (after)
Vitamin A (%DV)		30 (before) 45 (after)

Reviews

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1 - 3 of 8 Reviews View All

Posted 4/28/2012 10:24:19 PM REPORT ABUSE IMHealthified said:

Rating:

Love this!

Posted 2/27/2012 2:29:00 PM REPORT ABUSE Irishchick said:

Rating:

Excellent flavor! Easy to make and healthy. It's a keeper for my family!

Posted 2/27/2012 2:28:53 PM REPORT ABUSE NJScubaDiva said:

Rating:

Excellent, moist/tender fillets - I agree with another reviewer - add a little extra broth, since the sauce reduces down a bit (I also added a pinch of flour to thicken it up a little) - The orzo/spinach would have been a little bland, but I sauteed the spinach in garlic and oil before adding the orzo (and threw in some extra seasonings - and a little cayenne for kick!) But, this is definitely a keeper - family really enjoyed it!

1 - 3 of 8 Reviews View All

We calculated the nutrition of this recipe at the time it was created on 07/19/2012. NOTE: We do not include optional ingredients in our calculations.