Directions:
- Cook pasta according to package directions, omitting salt and fat. Drain and keep warm.
- Heat a grill pan over medium-high heat; coat pan with cooking spray. Sprinkle fish evenly with 1/4 teaspoon salt and 1/8 teaspoon pepper. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork.
- Combine remaining 1/4 teaspoon salt, remaining 1/8 teaspoon pepper, shallots, and next 4 ingredients in a small bowl, stirring well. Slowly add oil, stirring constantly with a whisk. Drizzle shallot mixture over pasta; toss well to coat.
- For baby: Omit black pepper. Shred the fish into bite-sized pieces. Serve fish and a spoonful of orzo mixture in a small bowl or on a rimmed plate.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 214.83 Kcal (899 kJ) | ||
| Calories from fat | 134.29 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.92g | 23% | |
|---|---|---|---|
| Cholesterol | 14.92mg | 5% | |
| Sodium | 384.6mg | 16% | |
| Potassium | 198.5mg | 4% | |
| Total Carbs | 12.02g | 4% | |
| Sugars | 2.42g | 10% | |
| Dietary Fiber | 1.1g | 4% | |
| Protein | 8.84g | 18% | |
| Vitamin C | 4.9mg | 8% | |
| Iron | 0.1mg | 1% | |
| Calcium | 13.8mg | 1% | |
| Amount Per 100 g | |||
| Calories | 153.95 Kcal (645 kJ) | ||
| Calories from fat | 96.23 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.69g | 23% | |
|---|---|---|---|
| Cholesterol | 10.69mg | 5% | |
| Sodium | 275.61mg | 16% | |
| Potassium | 142.25mg | 4% | |
| Total Carbs | 8.61g | 4% | |
| Sugars | 1.73g | 10% | |
| Dietary Fiber | 0.79g | 4% | |
| Protein | 6.34g | 18% | |
| Vitamin C | 3.5mg | 8% | |
| Iron | 0.1mg | 1% | |
| Calcium | 9.9mg | 1% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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