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Healthified Seared Tilapia with Lemon-Tarragon Sauce

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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.

  • 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 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.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 50
  • Sodium Reduced By 270mg
  • Dietary Fiber Added 5g
See What Makes It Healthified »

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 3 ounces cooked fish, plus 2/3 cup orzo, and 1 tablespoon sauce
Calories
300
(
Calories from Fat
70),
% Daily Value
Total Fat
8g
8%
(Saturated Fat
1 1/2g,
1 1/2%
Trans Fat
0g
0%
),
Cholesterol
50mg
50%;
Sodium
470mg
470%;
Total Carbohydrate
29g
29%
(Dietary Fiber
3g
3%
  Sugars
1g
1%
),
Protein
29g
29%
;
% Daily Value*:
Vitamin A
45%;
Vitamin C
8%;
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; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.

The Original vs. Healthified

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)
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)

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 12/09/2013. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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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
300
(
Calories from Fat
70),
% Daily Value
Total Fat
8g
8%
(Saturated Fat
1 1/2g,
1 1/2%
Trans Fat
0g
0%
),
Cholesterol
50mg
50%;
Sodium
470mg
470%;
Total Carbohydrate
29g
29%
(Dietary Fiber
3g
3%
  Sugars
1g
1%
),
Protein
29g
29%
;
% Daily Value*:
Vitamin A
45%;
Vitamin C
8%;
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; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.

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