DinnerItalian-inspiredHigh ProteinQuickBudget Friendly
Paprika Tilapia with Tomato Parmesan Orzo
Tender stovetop tilapia served over creamy tomato orzo with broccoli for a quick, satisfying dinner.
- Calories
- 640
- Protein
- 44g
- Carbs
- 65g
- Fat
- 19g
Per serving
Ingredients
For 4 servings · 35 min total
- tilapia filletpatted dry24 oz
- orzo1 lb
- broccoli florets12 oz
- cherry tomatoeshalved16 oz
- vegetable broth3 cup
- grated parmesan2 oz
- cooking oil4 tbsp
- paprika2 tsp
- kosher salt2 tsp
- black pepper1 tsp
Instructions
- 1Halve the cherry tomatoes. Pat the tilapia dry without rinsing it, then season both sides with kosher salt, black pepper, and paprika. Set it on a clean plate; wash the board, knife, and hands with soap and water before touching anything else.
- 2Heat half of the cooking oil in a skillet over medium heat. Add the tomatoes and cook for 3-4 minutes, stirring occasionally, until softened and lightly blistered.
- 3Stir in the orzo and vegetable broth, then add the broccoli. Bring to a gentle simmer, cover, and cook for 10-12 minutes, stirring occasionally, until the orzo is tender with a firm center and the broccoli is crisp-tender.
- 4Stir in the grated parmesan and taste the orzo, adjusting with salt and black pepper. Keep it gently warm while cooking the fish; it should look glossy and the liquid should be mostly absorbed.
- 5Heat the remaining oil in a clean skillet over medium-high heat. Cook the tilapia for 3-4 minutes per side, until opaque and firm and the thickest part reads 145°F (63°C) on an instant-read thermometer.
- 6Serve the tilapia over the tomato parmesan orzo and broccoli.
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Let's Get Hot provides general wellness and nutrition planning, not medical advice. Calorie targets, timelines, and grocery costs are estimates. Always verify product labels and ingredients yourself when managing serious allergies, and consult a healthcare or nutrition professional before making significant dietary changes.