Spinach Baked Tilapia Recipes

BAKED TILAPIA AND SPINACH

Steps:

• Gather the ingredients.
• Spray a 9x13-inch baking dish with cooking spray and layer spinach across bottom of pan.
• Sprinkle spinach with salt, pepper, and onion powder. Add chicken broth.
• Sprinkle tilapia filets lightly with salt, pepper, and Creole seasoning .
• Arrange fillets over spinach and sprinkle with chopped tomato and sliced green onion.
• Cover baking dish with foil and bake at 350 F for 12 to 15 minutes, or until fish flakes easily with a fork. Serve immediately.

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.

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.

TILAPIA & SPINACH BAKE

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.

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.

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.