Tilapia Spinach Recipe

Lemon-Garlic Tilapia with Spinach

Prep: 0 20min0

Total: 0 35min0

Yield: 4 servings

Servings:

Nutrition Facts : calories 410 calorie, Fat 27 grams, Saturated Fat 6 grams, Cholesterol 80 grams, Sodium 410 milligrams, Carbohydrate 13 grams, Fiber 3 grams, Protein 32 grams

Ingredients:

  • 4 5-ounce tilapia fillets
  • Kosher salt and freshly ground pepper
  • 1/4 cup all-purpose flour
  • 6 tablespoons extra-virgin olive oil
  • 3 cloves garlic, thinly sliced
  • 3/4 cup low-sodium chicken broth
  • 1/2 cup dry white wine
  • Grated zest and juice of 1 lemon, plus wedges for serving
  • 1 tablespoon unsalted butter
  • 1/4 cup chopped fresh parsley
  • 1 5-ounce package baby spinach (about 8 cups)

Instruction:

  1. Pat the tilapia dry with paper towels, then season with 1/2 teaspoon salt and a few grinds of pepper. Spread the flour on a plate; dredge the tilapia in the flour, tapping off the excess. Heat 2 tablespoons olive oil in a large nonstick skillet over medium-high heat. Add the tilapia and cook until golden brown, about 3 minutes per side. Transfer to a plate; tent with foil to keep warm. Wipe out the skillet.
  2. Heat 3 tablespoons olive oil in the skillet over medium heat. Add the garlic and cook, stirring, until it starts browning, about 2 minutes. Add the chicken broth, wine, and lemon zest and juice. Increase the heat to high, bring to a boil and cook until the liquid is reduced by half, about 5 minutes; season with salt and pepper. Add the butter and whisk until slightly thickened, about 1 minute; stir in the parsley.
  3. Meanwhile, toss the spinach with the remaining 1 tablespoon olive oil and a few grinds of pepper. Divide among plates, top with the fish and drizzle with some pan sauce. Serve with lemon wedges.

Spinach Baked Tilapia

I found this posted online and made it right away. This is sooooo easy to prepare and tastes DELICIOUS! Next time I make it, I’m going to toss in some minced garlic with the tomatoes, I believe. It had a bit too much liquid to it, but I just sprinkled some over the fish and enjoyed it.

Prep: 5min

Total: 30min

Yield: 4 serving(s)

Servings:

Nutrition Facts : calories 137.1, Fat 2.4, Saturated Fat 0.7, Cholesterol 56.7, Sodium 165.4, Carbohydrate 4.7, Fiber 2.2, Sugar 1.3, Protein 25.6

Ingredients:

  • 4 (4 -6 ounce) tilapia fillets (total of 1 pound)
  • cooking spray
  • 10 ounces Baby Spinach, cleaned
  • 1/4 cup chicken broth (I used flakes)
  • 1/4 teaspoon onion powder
  • salt and pepper
  • 3 teaspoons creole seasoning
  • 1 small tomatoes, chopped
  • 4 green onions, thinly sliced

Instruction:

  1. Spray a 9×13-inch baking dish with cooking spray and add the spinach. If necessary to make the spinach fit it into the baking dish, steam or saute the spinach for a minute or two to wilt slightly.
  2. Sprinkle spinach with salt and pepper and onion powder; add the chicken broth.
  3. Sprinkle tilapia filets lightly with salt, pepper, and Creole seasonings. Arrange the filets over the spinach and sprinkle with chopped tomato and sliced green onion. Cover the baking dish with foil and bake at 350° for 25 minutes, or until fish flakes easily with a fork.
  4. Serves 4.

Tilapia Feta Florentine

Very clean, fresh, and satisfying Mediterranean dish!

Prep: 20min

Total: 55min

Yield: 4 servings

Servings:

Nutrition Facts : calories 257.9 calories, Carbohydrate 7.3 g, Cholesterol 61.1 mg, Fat 13.4 g, Fiber 3.3 g, Protein 28 g, Saturated Fat 5.4 g, servingSize None, Sodium 673.8 mg, Sugar 1.3 g, Trans Fat None, unSaturated Fat None

Ingredients:

  • 2 teaspoons olive oil
  • ¼ cup chopped onion
  • 1 clove garlic, minced
  • 2 (9 ounce) bags fresh spinach
  • ¼ cup sliced kalamata olives
  • 2 tablespoons crumbled feta cheese
  • ½ teaspoon grated lemon rind
  • ½ teaspoon salt
  • ¼ teaspoon dried oregano
  • ⅛ teaspoon white pepper
  • 1 pound tilapia fillets
  • 2 tablespoons butter, melted
  • 2 teaspoons lemon juice
  • 1 pinch paprika, or to taste

Instruction:

  1. Preheat oven to 400 degrees F (200 degrees C).
  2. Heat olive oil in a large skillet over medium heat; cook and stir onion and garlic in the hot oil until onion is soft, about 5 minutes. Add spinach to skillet; cook and stir until spinach is wilted and cooked down, 5 more minutes. Stir olives, feta cheese, lemon rind, salt, oregano, and white pepper into spinach. Cook until feta cheese has melted and flavors have blended, about 5 more minutes.
  3. Spread spinach mixture into a 9×13-inch baking dish. Arrange tilapia fillets over spinach mixture. Mix butter and lemon juice in a small bowl and drizzle over fish; sprinkle with paprika.
  4. Bake fish in the preheated oven until the flesh is opaque and flakes easily, 20 to 25 minutes.

Baked Tilapia and Fresh Spinach Recipe – (4.2/5)

Baked Tilapia and Fresh Spinach. Discover our recipe rated 4.2/5 by 12 members.

Prep:

Total:

Yield:

Servings:

Nutrition Facts :

Ingredients:

  • Ingredients:
  • 4 to 6 tilapia filets
  • cooking spray
  • 8 to 12 ounces baby spinach, cleaned
  • 1/4 cup chicken broth
  • 1/4 teaspoon onion powder
  • salt and pepper
  • Creole seasoning blend
  • 1 small tomato, chopped
  • 4 green onions, thinly sliced

Spray a 9×13-inch baking dish with cooking spray and add the spinach. If necessary to make the spinach fit it into the baking dish, steam or saute the spinach for a minute or two to wilt slightly.
Sprinkle spinach with salt and pepper and onion powder; add the chicken broth. Sprinkle tilapia filets lightly with salt, pepper, and Creole seasonings. Arrange the filets over the spinach and sprinkle with chopped tomato and sliced green onion. Cover the baking dish with foil and bake at 350° for 20 to 25 minutes, or until fish flakes easily with a fork.

Spinach & Gruyere Stuffed Tilapia

For this healthy stuffed tilapia recipe, use two larger fillets cut lengthwise to make these savory tilapia rolls. Or look for frozen tilapia “loins” and use one loin per roll.

Prep:

Total: 35min

Yield:

Servings:

Nutrition Facts : calories 208.7 calories, Carbohydrate 6.9 g, Cholesterol 97.1 mg, Fat 10.4 g, Fiber 1.4 g, Protein 22.5 g, Saturated Fat 2.8 g, servingSize None, Sodium 291 mg, Sugar 1 g, Trans Fat None, unSaturated Fat None

Ingredients:

  • 3 teaspoons extra-virgin olive oil, divided
  • ¼ cup finely diced onion
  • 1 small clove garlic, minced
  • 1 ½ cups baby spinach, chopped
  • 1 lemon, divided
  • ¼ cup coarse dry whole-wheat breadcrumbs (panko)
  • ¼ cup shredded Gruyère cheese
  • 2 tablespoons finely chopped almonds, toasted (see Tip)
  • 1 large egg, beaten
  • 2 teaspoons low-fat mayonnaise
  • ¼ teaspoon salt, divided
  • ¼ teaspoon pepper, divided
  • 2 large tilapia fillets (6-7 ounces each)

Instruction:

  1. Preheat oven to 400 degrees F. Coat a 9-by-13-inch baking dish with cooking spray.
  2. Heat 2 teaspoons oil in a medium nonstick skillet over medium heat. Add onion; cook, stirring, until soft, about 2 minutes. Add garlic, cook for 15 seconds, then add spinach and cook, stirring, until wilted, about 1 minute. Transfer the vegetables to a bowl and let cool for 2 minutes.
  3. Cut lemon in half; juice one half and add the juice to the vegetables. Add breadcrumbs, cheese, almonds, egg, mayonnaise and 1/8 teaspoon each salt and pepper; stir to combine.
  4. Sprinkle fish with the remaining 1/8 teaspoon each salt and pepper, then cut each fillet in half lengthwise. Place 1/4 cup of the spinach stuffing in the middle of each piece of fish. Roll up from the small end and place seam-side down in the prepared baking dish. Brush the stuffed fish with the remaining 1 teaspoon oil. Cut the remaining lemon half into 4 slices and place one on each roll.
  5. Bake until the tilapia is opaque in the middle, 12 to 15 minutes.

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