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Sautéed Balsamic Fish with Lemon Basil Orzo
Recipes
Sautéed Balsamic Fish with Lemon Basil Orzo
4 servings
20 mnutes total

Ingredients

  • 2 cups water
  • Zest/juice of 1 lemon
  • 1 cup orzo pasta
  • 5 tablespoons basil pesto, divided
  • 8 oz tomato trinity mix (fresh diced tomatoes, onions, bell peppers), divided
  • 4 white fish filets, (tilapia, haddock, or flounder; 1.25 lb)
  • 2 teaspoons salt-free garlic/herb seasoning
  • 1 tablespoon canola oil
  • ½ cup reduced-sodium vegetable broth
  • ¼ cup balsamic vinegar

Prep

    • Zest/grate lemon peel (no white; 1 teaspoon); squeeze lemon for juice (2 tablespoons).

Steps

    1. Bring exactly 2 cups water to boil for pasta. Stir orzo into boiling water; cook and stir 4 minutes.
    2. Reduce heat to low; simmer and stir often for 3–4 more minutes or until orzo is tender and most of liquid has been absorbed. (Important to stir orzo, to prevent sticking; no draining needed.)
    3. Stir in 3 tablespoons pesto, ½ cup tomato trinity, lemon zest, and lemon juice. Remove pan from heat and cover; set aside.
    4. Preheat large, nonstick sauté pan on medium-high 2–3 minutes. Season fish on both sides with garlic/herb seasoning. Place oil in pan, then add fish; cook 1–2 minutes or until fish is lightly browned. Turn fish over.
    5. Combine broth, vinegar, remaining ¾ cup tomato trinity, and remaining 2 tablespoons pesto. Add to fish; cook 2–3 minutes or until mixture reduces by about one-half and fish is 145°F (and opaque and flakes easily). Serve with orzo.

Amount per ¼ recipe serving: Calories 440, Total Fat 14g, Sat Fat 2.5g, Trans Fat 0g, Chol 65mg, Sodium 370mg, Total Carb 41g, Fiber 2g, Sugars 7g, Protein 37g, Calc 6%, Vitamin A 8%, Vitamin C 30%, Iron 15%