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.
Provided by SmoochTheCook
Categories Tilapia
Time 30m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Spray a 9x13-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 25 minutes, or until fish flakes easily with a fork.
- Serves 4.
LEMON-GARLIC TILAPIA WITH SPINACH
Provided by Food Network Kitchen
Time 35m
Yield 4 servings
Number Of Ingredients 11
Steps:
- 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.
- 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.
- 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.
TILAPIA FETA FLORENTINE
Steps:
- Preheat oven to 400 degrees F (200 degrees C).
- 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.
- Spread spinach mixture into a 9x13-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.
- Bake fish in the preheated oven until the flesh is opaque and flakes easily, 20 to 25 minutes.
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, SaturatedFat 5.4 g, Sodium 673.8 mg, Sugar 1.3 g
TILAPIA WITH SAUTEED SPINACH
You'll love this delicious restaurant-quality meal fit for guests. And because it's all cooked in the same skillet, cleanup won't be chore at all. -Taste of Home Test Kitchen
Provided by Taste of Home
Categories Dinner
Time 35m
Yield 4 servings.
Number Of Ingredients 14
Steps:
- Place egg in a shallow bowl. In another shallow bowl, combine the bread crumbs, Italian seasoning, 1/2 teaspoon salt, garlic powder and paprika. Dip fillets in egg, then bread crumb mixture., In a large skillet, cook fillets in 3 tablespoons oil over medium heat for 4-5 minutes on each side or until golden brown and fish flakes easily with a fork. Remove and keep warm., In the same skillet, saute onion in remaining oil until tender. Add garlic; cook 1 minute longer. Stir in the spinach, pepper flakes, pepper and remaining salt. Cook and stir for 3-4 minutes or until spinach is wilted. Serve with fillets; sprinkle with walnuts.
Nutrition Facts : Calories 362 calories, Fat 21g fat (3g saturated fat), Cholesterol 115mg cholesterol, Sodium 446mg sodium, Carbohydrate 9g carbohydrate (1g sugars, Fiber 2g fiber), Protein 37g protein.
BAKED TILAPIA AND FRESH SPINACH RECIPE - (4.1/5)
Provided by DJCurtis83
Number Of Ingredients 10
Steps:
- Spray a 9x13-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.
TILAPIA FLORENTINE
Looking for a way to get a little more heart-healthy fish into your family's weekly diet? You'll win them over hook, line and sinker with this quick and easy entree. Topped with fresh spinach and a splash of lime, it's sure to become a favorite! Melanie Bachman - Ulysses, Pennsylvania
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 8
Steps:
- In a large nonstick skillet, cook spinach in 4 teaspoons oil until wilted; drain. Meanwhile, place tilapia in a greased 13-in. x 9-in. baking dish. Drizzle with lime juice and remaining oil. Sprinkle with seasoning blend. , In a small bowl, combine the egg, ricotta cheese and spinach; spoon over fillets. Sprinkle with Parmesan cheese. , Bake at 375° for 15-20 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 249 calories, Fat 13g fat (4g saturated fat), Cholesterol 122mg cholesterol, Sodium 307mg sodium, Carbohydrate 4g carbohydrate (1g sugars, Fiber 1g fiber), Protein 29g protein.
TILAPIA & SPINACH BAKE
Make and share this Tilapia & Spinach Bake recipe from Food.com.
Provided by WI Cheesehead
Categories Tilapia
Time 35m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Preheat oven to 400°.
- In a small bowl, mix the spinach, 1/2 C cheddar cheese, 1/4 C bread crumbs, egg, onions and garlic powder.
- Spread the mixture into the bottom of a 9-inch square or 7x11-inch baking dish.
- Arrange the tilapia on top of the spinach and season with tarragon, parsley, salt and pepper.
- Top with the remaining cheddar cheese and bread crumbs.
- Cover and bake 15-20 minutes, or until fish flakes easily with a fork.
Nutrition Facts : Calories 299.8, Fat 13.6, SaturatedFat 7.3, Cholesterol 139.3, Sodium 370.4, Carbohydrate 10.3, Fiber 2.6, Sugar 1.5, Protein 35.4
OLD BAY® TILAPIA WITH BROCCOLI
Steps:
- Preheat the oven to 375 degrees F (190 degrees C). Grease a shallow baking dish.
- Place tilapia fillets in the prepared baking dish. Cut butter into 6 pieces and place 1 on top of each fillet. Season fillets with seafood seasoning and garlic salt and squirt a little lemon juice over each one. Arrange broccoli around the fillets.
- Bake in the preheated oven until fish is flaky and white all the way through and broccoli is blanched but still a little crunchy, about 20 minutes.
Nutrition Facts : Calories 143 calories, Carbohydrate 2.9 g, Cholesterol 46.1 mg, Fat 3.6 g, Fiber 1.4 g, Protein 24.4 g, SaturatedFat 1.6 g, Sodium 779.4 mg, Sugar 0.8 g
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