Seared Tilapia with Spinach and White Bean Orzo

This is a super easy, super fast, company friendly fish dish that will fill you up with no guilt!  I love tilapia in this dish but feel free to use any flaky white fish you like!  If you are pressed for time you could also used canned, diced tomatoes that are drained.  A squeeze of lemon at the end really wakes up the flavors and gives this a freshness that it needs.  Enjoy!

Seared Tilapia with Spinach and White Bean Orzo (very slightly adapted from Cooking Light, October 2014)

3/4 c. (6 oz.) orzo pasta
4 (4 oz.) tilapia fillets
1/2 t. salt, divided
1/2 t. pepper, divided
1 1/2 T. olive oil, divided
1/2 t. crushed red pepper
3 garlic cloves, minced
1 (5 oz.) package baby spinach
1 c. halved grape or cherry tomatoes
1 (15 oz.) can cannellini beans, drained and rinsed
4 lemon wedges (for serving)

Cook the orzo according to the package directions, drain and set aside.  While the pasta cooks sprinkle the tilapia with 1/4 t. salt and 1/4 t. pepper.  Heat a large nonstick skillet over medium high heat and add 1 T. of the oil to the pan; swirl to coat.  Add the fish to the pan and cook 3 minutes on each side or until desired degree of doneness.  Remove the fish to a plate and cover with foil. 

Add the remaining 1 1/2 t. oil to the pan and add the crushed red pepper and garlic; sauté 30 seconds. Add the spinach and sauté 1 minute more, stirring to wilt the spinach.  Stir in the tomatoes, beans, remaining 1/4 t. salt and remaining 1/4 t. black pepper.  Cook 1 minute or just until thoroughly heated.  Remove the pan from the heat and add the pasta to the pan, tossing to coat.  Divide the pasta mixture among 4 plates and top with the fish fillets.  Serve with lemon wedges.

4 servings (412 calories each serving) according to my calculator on loseit.com