Tilapia with Tomatoes and Orzo

Tilapia with Tomatoes and Orzo might be a good recipe to expand your main course recipe box. This recipe serves 4 and costs $3.81 per serving. One portion of this dish contains approximately 42g of protein, 7g of fat, and a total of 388 calories. 50 people found this recipe to be delicious and satisfying. It is a good option if you're following a dairy free and pescatarian diet. Head to the store and pick up black pepper, salt, italian seasoning, and a few other things to make it today. It is brought to you by Dinners Dishes and Desserts. From preparation to the plate, this recipe takes about 25 minutes. All things considered, we decided this recipe deserves a spoonacular score of 98%. This score is great. Users who liked this recipe also liked Tilapia with Tomatoes, Tilapia With Corn And Tomatoes For Two, and Tilapia With Corn And Tomatoes.

Servings: 4

Preparation duration: 5 minutes

Cooking duration: 20 minutes

 

Ingredients:

¼ tsp black pepper

2 cups orzo, cooked

½ cup frozen corn

2 cloves garlic, minced

1 tsp Italian seasoning

2 tsp olive oil

½ tsp salt

4 Tilapia fillets

1 (26 oz) box Pomi diced tomatoes

Equipment:

frying pan

Cooking instruction summary:

In a large skillet heat olive oil over medium-high heat. Add garlic, saute for a few seconds. Stir in tomatoes, corn, pepper, salt, and Italian seasoning. Cook for 5-8 minutes until bubbly.Place Tilapia fillets on top of the tomato mixture. Cover and cook for 10-12 minutes until fish is white and flaky.Serve over orzo.

 

Step by step:


1. In a large skillet heat olive oil over medium-high heat.

2. Add garlic, saute for a few seconds. Stir in tomatoes, corn, pepper, salt, and Italian seasoning. Cook for 5-8 minutes until bubbly.

3. Place Tilapia fillets on top of the tomato mixture. Cover and cook for 10-12 minutes until fish is white and flaky.

4. Serve over orzo.


Nutrition Information:

Quickview
387k Calories
42g Protein
6g Total Fat
41g Carbs
80% Health Score
Limit These
Calories
387k
19%

Fat
6g
10%

  Saturated Fat
1g
10%

Carbohydrates
41g
14%

  Sugar
5g
6%

Cholesterol
85mg
28%

Sodium
390mg
17%

Get Enough Of These
Protein
42g
84%

Selenium
96µg
137%

Vitamin B12
2µg
45%

Vitamin B3
8mg
42%

Phosphorus
408mg
41%

Vitamin D
5µg
35%

Manganese
0.67mg
34%

Vitamin C
27mg
33%

Vitamin A
1544IU
31%

Potassium
1065mg
30%

Vitamin B6
0.53mg
26%

Magnesium
91mg
23%

Folate
84µg
21%

Vitamin K
21µg
20%

Fiber
4g
19%

Copper
0.35mg
17%

Iron
3mg
17%

Vitamin E
2mg
14%

Vitamin B1
0.18mg
12%

Vitamin B5
1mg
12%

Vitamin B2
0.18mg
11%

Zinc
1mg
10%

Calcium
53mg
5%

covered percent of daily need
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