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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

  • 1 lemon, for zest/juice
  • 2 cups water
  • 1 cup orzo pasta
  • 5 tablespoons basil pesto, divided
  • 8 oz tomato trinity mix (diced fresh tomatoes, onions, and bell peppers), divided
  • 4 (6 oz) white fish fillets (such as tilapia, haddock, or flounder; about 1 ½ lb)
  • 2 teaspoons salt-free garlic-herb seasoning
  • 1 tablespoon canola oil
  • ½ cup reduced-sodium vegetable stock (or broth)
  • ¼ cup balsamic vinegar

Prep

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

Steps

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

Amount per ¼ recipe serving: Calories 460, Total Fat 15g, Sat Fat 3g, Trans Fat 0g, Chol 75mg, Sodium 330mg, Total Carb 42g, Fiber 3g, Sugars 6g, Protein 41g, Calc 6%, Vitamin A 8%, Vitamin C 30%, Iron 15%