Tilapia Piccata with Orzo, Zucchini & Sweet Peppers

Tilapia Piccata

with Orzo, Zucchini & Sweet Peppers

35 MIN
4 Servings
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Vegetarian
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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.
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30g Of Protein
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From the Test Kitchen

Tonight, we’re coating mild tilapia with a blend of flour and aromatic seasonings, then cooking it in a rich, bright, caper-studded sauce. The dish is complete with a family-friendly medley of orzo and sautéed veggies.

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  • Nutrition
    PER SERVING
  • Calories
    540 Cals (est.)
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Tilapia Piccata with Orzo, Zucchini & Sweet Peppers
Title
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tips & techniques
Prepare the ingredients:
1 Prepare the ingredients:

Heat a medium pot of salted water to boiling on high. Wash and dry the fresh produce. Quarter the zucchini lengthwise, then cut crosswise into 1/2-inch- thick pieces. Cut off and discard the stems of the peppers; remove and discard the cores, then thinly slice lengthwise. Peel and roughly chop the garlic. Halve the lemon; squeeze the juice into a bowl, straining out any seeds. Roughly chop the parsley leaves and stems.

Cook the pasta:
2 Cook the pasta:

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

Cook the vegetables & finish the pasta:
3 Cook the vegetables & finish the pasta:

While the pasta cooks, in a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the zucchini pieces, sliced peppers, and chopped garlic; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until slightly softened. Turn off the heat. Transfer to the pot of cooked pasta. Add the crème fraîche and a drizzle of olive oil; stir to combine. Season with salt and pepper to taste. Cover to keep warm. Wipe out the pan.

Coat the fish:
4 Coat the fish:

Pat the fish dry with paper towels; season with salt and pepper on both sides. Place the seasoning blend on a plate. Thoroughly coat the seasoned fish in the seasoning blend. Transfer to a separate plate (tapping off any excess coating).

Cook the fish & make the sauce:
5 Cook the fish & make the sauce:

In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the coated fish and cook 3 to 4 minutes on the first side, or until lightly browned. Flip and cook 2 to 3 minutes, or until lightly browned. Add the capers, butter, verjus, and lemon juice (carefully, as the liquid may splatter). Cook, constantly spooning the sauce over the fish, 1 to 2 minutes, or until the fish is cooked through. Turn off the heat.

Serve your dish:
6 Serve your dish:

Serve the cooked fish with the finished pasta. Top the fish with the sauce. Garnish with the chopped parsley. Enjoy!

Tips from Home Chefs

Prepare the ingredients:
1 Prepare the ingredients:

Heat a medium pot of salted water to boiling on high. Wash and dry the fresh produce. Quarter the zucchini lengthwise, then cut crosswise into 1/2-inch- thick pieces. Cut off and discard the stems of the peppers; remove and discard the cores, then thinly slice lengthwise. Peel and roughly chop the garlic. Halve the lemon; squeeze the juice into a bowl, straining out any seeds. Roughly chop the parsley leaves and stems.

2 Cook the pasta:

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

Cook the pasta:
Cook the vegetables & finish the pasta:
3 Cook the vegetables & finish the pasta:

While the pasta cooks, in a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the zucchini pieces, sliced peppers, and chopped garlic; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until slightly softened. Turn off the heat. Transfer to the pot of cooked pasta. Add the crème fraîche and a drizzle of olive oil; stir to combine. Season with salt and pepper to taste. Cover to keep warm. Wipe out the pan.

4 Coat the fish:

Pat the fish dry with paper towels; season with salt and pepper on both sides. Place the seasoning blend on a plate. Thoroughly coat the seasoned fish in the seasoning blend. Transfer to a separate plate (tapping off any excess coating).

Coat the fish:
Cook the fish & make the sauce:
5 Cook the fish & make the sauce:

In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the coated fish and cook 3 to 4 minutes on the first side, or until lightly browned. Flip and cook 2 to 3 minutes, or until lightly browned. Add the capers, butter, verjus, and lemon juice (carefully, as the liquid may splatter). Cook, constantly spooning the sauce over the fish, 1 to 2 minutes, or until the fish is cooked through. Turn off the heat.

6 Serve your dish:

Serve the cooked fish with the finished pasta. Top the fish with the sauce. Garnish with the chopped parsley. Enjoy!

Serve your dish:
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