Salsa Verde Tilapia Salsa Verde Tilapia with Spinach, Tomatoes & Orzo Pasta

Salsa Verde Tilapia

Salsa Verde Tilapia with Spinach, Tomatoes & Orzo Pasta

20 MIN
4 Servings
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Vegetarian
These recipes don’t contain meat, poultry, fish, or seafood.* They’re made with fruits and vegetables, grains, legumes, nuts, and seeds. *Select artisanal cheeses may contain animal-derived rennet.
Carb Conscious
These meals have 48g or less of net carbs (total carbs minus dietary fiber) per serving. They replace refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains.
600 Calories Or Less
Coming in at 600 calories or less per serving, these recipes are ideal for those choosing to monitor their caloric intake without sacrificing flavor. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
Wellness Grain
These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.
Pescatarian
These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.
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From the Test Kitchen

This simple, flavorful dish pairs seared tilapia with orzo pasta tossed with sautéed tomatoes and spinach, and our own Italian salsa verde. It’s all finished with some more of the zesty, verdant sauce spooned on top just before serving.
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  • Nutrition
    PER SERVING
  • Calories
    550 Cals (est.)
fresh
ingredients
Salsa Verde Tilapia Salsa Verde Tilapia with Spinach, Tomatoes & Orzo Pasta
Title
  • 4 Tilapia Fillets
  • ½ lb Orzo Pasta
  • 5 oz Baby Spinach
  • ½ lb Grape Tomatoes
  • ⅓ cup Salsa Verde
  • ¼ cup Rice Flour
  • 2 Tbsps Crème Fraîche
  • ¼ tsp Crushed Red Pepper Flakes
  • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Prepare the tomatoes:
1 Prepare the tomatoes:

Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Wash and dry the fresh produce. Halve the tomatoes; place in a bowl and season with salt and pepper. Stir to coat.

Cook the pasta:
2 Cook the pasta:

Add the pasta to the pot of boiling water and cook, uncovered, 7 to 9 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Cover to keep warm.

Coat & cook the fish:
3 Coat & cook the fish:

Meanwhile, on a large plate, combine the flour and spice blend. Season with salt and pepper. Pat the fish dry with paper towels; season with salt and pepper on both sides. Thoroughly coat the seasoned fish in the seasoned flour (shaking off any excess flour). In a large pan (nonstick, if you have one), heat 1 tablespoon of olive oil on medium-high until hot. Add the coated fish. Cook 3 to 4 minutes per side, or until browned and cooked through.* Transfer to a plate. Wipe out the pan.

*An instant-read thermometer should register 145°F.

Cook the vegetables:
4 Cook the vegetables:

In the same pan, heat 1 teaspoon of olive oil on medium-high until hot. Add the seasoned tomatoes and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the spinach. Cook, stirring frequently, 30 seconds to 1 minute, or until slightly wilted. Turn off the heat.

Finish the pasta & serve your dish:
5 Finish the pasta & serve your dish:

To the pot of cooked pasta, add the crème fraîche, cooked vegetables, half the salsa verde, and 1 teaspoon of olive oil; stir to thoroughly combine. Taste, then season with salt and pepper if desired. Serve the finished pasta topped with the cooked fish and remaining salsa verde. Enjoy!

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Salsa Verde Tilapia

Prepare the tomatoes:
1 Prepare the tomatoes:

Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Wash and dry the fresh produce. Halve the tomatoes; place in a bowl and season with salt and pepper. Stir to coat.

2 Cook the pasta:

Add the pasta to the pot of boiling water and cook, uncovered, 7 to 9 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Cover to keep warm.

Cook the pasta:
Coat & cook the fish:
3 Coat & cook the fish:

Meanwhile, on a large plate, combine the flour and spice blend. Season with salt and pepper. Pat the fish dry with paper towels; season with salt and pepper on both sides. Thoroughly coat the seasoned fish in the seasoned flour (shaking off any excess flour). In a large pan (nonstick, if you have one), heat 1 tablespoon of olive oil on medium-high until hot. Add the coated fish. Cook 3 to 4 minutes per side, or until browned and cooked through.* Transfer to a plate. Wipe out the pan.

*An instant-read thermometer should register 145°F.

4 Cook the vegetables:

In the same pan, heat 1 teaspoon of olive oil on medium-high until hot. Add the seasoned tomatoes and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the spinach. Cook, stirring frequently, 30 seconds to 1 minute, or until slightly wilted. Turn off the heat.

Cook the vegetables:
Finish the pasta & serve your dish:
5 Finish the pasta & serve your dish:

To the pot of cooked pasta, add the crème fraîche, cooked vegetables, half the salsa verde, and 1 teaspoon of olive oil; stir to thoroughly combine. Taste, then season with salt and pepper if desired. Serve the finished pasta topped with the cooked fish and remaining salsa verde. Enjoy!

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