Preparation time: 18 minutes
Culinary suggestions
This dish is particularly good the following day, just reheat and add lemon juice.
Ingredients
- 1½ cup orzo, cooked in keeping with package directions
- 6 to 10 medium-sized perch fillets
- 1 teaspoon plus 1 tablespoon olive oil, divided
- 1 cup of minced onion
- 1 tablespoon of chopped garlic
- Juice of 1 lemon
- ¾ cup of low-fat chicken broth
- ½ tablespoon of salt
- ½ teaspoon of red pepper flakes
- ½ teaspoon of dried dill
- ½ cup chopped parsley
- ½ cup grated parmesan
Directions
- Cook the orzo in a large pot of boiling water in keeping with the instructions on the package.
- Fry the perch fillets in the olive oil until about halfway through and place on a paper towel to dry. Empty the bowl of old oil.
- In the identical skillet with 1 tbsp olive oil, fry the onion and garlic over medium heat for five minutes.
- Cut the tenderloin into small cubes and add to the pan.
- Cook, stirring for five minutes. Add lemon juice, chicken broth, salt, pepper flakes and dill, bring to a boil and cook for 2-3 minutes.
- Add cooked orzo, parsley and Parmesan cheese. Mix well.
Recipe courtesy Ohio Department of Natural Resources.
Nutrition Facts
Amount per serving
Calories
280
%DV* | |
Total fat content 5g | |
Saturated fat 1 g | |
Trance Fat 0g | |
cholesterol 50 mg | |
Sodium 960 mg | |
Total carbohydrates 37g | |
Dietary fiber 2 gr | |
Sugars 3g | |
Added sugars 0g | |
Protein 21h | |
Vitamin D 1 mcg | |
Calcium 97mg | |
Iron 2mg | |
Potassium 277 mg |
*Every day percentages are included where available. They’re based on 2 thousand
calorie weight loss program. Your every day value could also be higher or lower depending in your caloric needs.