Seared Tilapia with Spinach and White Bean Orzo

Had this for a late lunch/early dinner during football games today!



  • 3/4 cup uncooked orzo pasta
  • 4 6-ounce tilapia filets
  • 1/2 tsp salt, divided
  • 1/2 tsp black pepper, divided
  • 1 1/2 tbsp EVOO, divided
  • 1/2 tsp crushed red pepper
  • 3 garlic cloves, minced
  • 1 5-ounce package fresh baby spinach
  • 1 cup halved grape tomatoes
  • 1 15-ounce can unsalted cannellini beans
  • 4 lemon wedges


  1. Cook orzo, omitting salt and fat.
  2. While pasta cooks, sprinkle fish with 1/4 tsp salt and 1/4 tsp black pepper.  Heat a large nonstick skillet over medium-high heat.  Add 1 tbsp EVOO to pan; cook fish 3 minutes on each side or until desired degree of doneness.  Remove fish from pan; keep warm.
  3. Add remaining 1 1/2 tsp EVOO to pan.  Add crushed red pepper and garlic; sauté 30 seconds.  Add spinach; sauté 1 minute or just until spinach wilts.  Stir in tomatoes, beans, remaining 1/4 tsp salt, and 1/4 tsp black pepper; cook 1 minute or just until thoroughly heated.  Remove pan from heat.  Add pasta to pan; toss to coat.  Divide pasta mixture among 4 plates, and top with fish fillets.  Serve with lemon wedges if desired.

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