Seared Tilapia & Orzo with Roasted Broccoli & Salsa Verde

Seared Tilapia & Orzo

with Roasted Broccoli & Salsa Verde

30 MIN
10 SmartPoints®
2 Servings
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From the Test Kitchen

Here, you’ll make an easy take on classic Italian salsa verde simply by combining briny capers with fresh parsley, fragrant garlic paste, and a hint of crushed red pepper—the perfect topping for our pan-seared tilapia. We’re also mixing some of the salsa verde into our simple, hearty bed of tender orzo and roasted broccoli and onion.

This recipe was created in partnership with the wellness experts at WW. To learn more about WW and SmartPoints® visit ww.com

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  • Nutrition
    PER SERVING
  • Calories
    500 Cals (est.)
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fresh
ingredients
Seared Tilapia & Orzo with Roasted Broccoli & Salsa Verde
Title
time-saving
tips & techniques
Capers
Orzo Pasta
Red Onion
Garlic
How To: Peel Garlic
Parsley
Broccoli
Red Pepper Flakes
Apple Cider Vinegar
How To: Safely Cut Round Vegetables
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Prepare & roast the vegetables:
1 Prepare & roast the vegetables:

Place an oven rack in the center of the oven, then preheat to 450°F. Fill a medium pot with water; cover and heat to boiling on high. Wash and dry the fresh produce. Cut off and discard the bottom 1/2 inch of the broccoli stem; cut the broccoli into small florets. Halve and peel the onion; cut into 1/2-inch slices, separating the layers. Transfer the prepared vegetables to a sheet pan. Drizzle with 1 teaspoon of olive oil and season with salt and pepper; toss to coat. Arrange in an even layer. Roast 18 to 20 minutes, or until browned and tender when pierced with a fork. Remove from the oven. 

Make the salsa verde:
2 Make the salsa verde:

While the vegetables roast, finely chop the capers. Roughly chop the parsley leaves and stems. Peel 1 clove of garlic; using a zester, finely grate into a paste (or use the small side of a box grater). In a bowl, combine the chopped capers and parsley, half the vinegar, 1 teaspoon of olive oil, as much of the garlic paste as you’d like, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Taste, then season with salt and pepper if desired. 

Cook the pasta:
3 Cook the pasta:

While the vegetables continue to roast, 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 fish:
4 Cook the fish:

While the pasta cooks, pat the fish dry with paper towels. Season with salt and pepper on both sides. In a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned fish and cook 3 to 4 minutes per side, or until lightly browned and cooked through. 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 roasted vegetables, 1 teaspoon of olive oil, half the salsa verde, and the remaining vinegar. Stir to combine. Taste, then season with salt and pepper if desired. Serve the finished pasta topped with the cooked fish. Top the fish with the remaining salsa verde. Enjoy! 

Tips from Home Chefs

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Seared Tilapia & Orzo

Prepare & roast the vegetables:
1 Prepare & roast the vegetables:

Place an oven rack in the center of the oven, then preheat to 450°F. Fill a medium pot with water; cover and heat to boiling on high. Wash and dry the fresh produce. Cut off and discard the bottom 1/2 inch of the broccoli stem; cut the broccoli into small florets. Halve and peel the onion; cut into 1/2-inch slices, separating the layers. Transfer the prepared vegetables to a sheet pan. Drizzle with 1 teaspoon of olive oil and season with salt and pepper; toss to coat. Arrange in an even layer. Roast 18 to 20 minutes, or until browned and tender when pierced with a fork. Remove from the oven. 

2 Make the salsa verde:

While the vegetables roast, finely chop the capers. Roughly chop the parsley leaves and stems. Peel 1 clove of garlic; using a zester, finely grate into a paste (or use the small side of a box grater). In a bowl, combine the chopped capers and parsley, half the vinegar, 1 teaspoon of olive oil, as much of the garlic paste as you’d like, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Taste, then season with salt and pepper if desired. 

Make the salsa verde:
Cook the pasta:
3 Cook the pasta:

While the vegetables continue to roast, 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. 

4 Cook the fish:

While the pasta cooks, pat the fish dry with paper towels. Season with salt and pepper on both sides. In a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned fish and cook 3 to 4 minutes per side, or until lightly browned and cooked through. Turn off the heat. 

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

To the pot of cooked pasta, add the roasted vegetables, 1 teaspoon of olive oil, half the salsa verde, and the remaining vinegar. Stir to combine. Taste, then season with salt and pepper if desired. Serve the finished pasta topped with the cooked fish. Top the fish with the remaining salsa verde. Enjoy! 

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