Baked Tilapia And Fresh Spinach Recipe 415 Recipes

LEMON-GARLIC TILAPIA WITH SPINACH

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 FLORENTINE

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.

HEALTHY SHEET PAN TILAPIA AND VEGGIES + MEAL-PREP

Steps:

• Preheat oven to 400F.
• Heat olive oil (or butter) on low-medium heat in a small pan. Add garlic and saute on low for about 1 minute. Remove from heat and add lemon juice, parsley, oregano, and salt + pepper to taste.
• Arrange fish and veggies in a single layer on a sheet pan. Evenly pour the garlic spice mixture onto fish and veggies. Bake for 12-15 minutes or until golden.
• To meal prep: Cook 1 cup of brown rice according to package instructions. Divide rice into 4 meal prep containers. Place 1 tilapia fillet in each container along with a few carrots, asparagus, and broccoli. Cover and place in the fridge for up to 4 days. To reheat, microwave on high for 1-2 minutes or until steaming.

BAKED TILAPIA AND FRESH SPINACH RECIPE - (4.1/5)

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.

SPINACH BAKED TILAPIA

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.

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.

TILAPIA WITH SAUTEED SPINACH

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.

BAKED TILAPIA WITH TOMATOES AND POTATOES

Steps:

• Preheat the oven to 400 degrees F. Toss the potatoes with 1 tablespoon olive oil, 1 teaspoon thyme, 1/4 teaspoon salt, and pepper to taste in a bowl. Coat a rimmed baking sheet with cooking spray; add the potatoes and spread in an even layer. Roast until browned and crisp, tossing halfway through, about 35 minutes.
• Meanwhile, toss the tomatoes, olives, capers and garlic with 1 teaspoon olive oil, 2 tablespoons vinegar and 1 teaspoon thyme in a bowl. Coat another baking sheet with cooking spray; add the tomato mixture and spread in an even layer. Roast until softened, 15 minutes.
• Mix the remaining 2 teaspoons olive oil and 1 teaspoon thyme, 2 tablespoons vinegar, 1/4 teaspoon salt, and pepper to taste in a bowl; brush on the fish. Place the fish on top of the roasted tomato mixture and return to the oven until just cooked through, about 10 minutes. Divide among plates and serve with the potatoes.

BAKED TILAPIA AND FRESH SPINACH

Steps:

• Spray your baking dish with cooking spray and add spinach.
• Sprinkle spinach with onion salt and pepper.
• Add soy sauce.
• Rub old bay over the tilapia.
• Arrange the filets over spinach and sprinkle with chopped tomato and onions.
• Cover the baking dish with foil and bake at 350 degrees for 25 to 30 minutes or until the fish becomes flaky.
• You can substitute onion salt with onion powder if you want less sodium and they sell a sodium free soy sauce also which is what I used for this.

BAKED TILAPIA WITH FRESH HERBS

Steps:

• Preheat oven to 375 degrees. Place fillets on a rimmed baking sheet, flat side down; season generously with salt and pepper. Divide mayonnaise evenly over top of fillets; using a butter knife, spread, coating evenly.
• Sprinkle fish with parsley and dill. Bake until opaque throughout, about 15 minutes. Serve with lemon wedges.