TILAPIA & SPINACH BAKE RECIPE - FOOD.COM
Make and share this Tilapia & Spinach Bake recipe from Food.com.
Total Time 35 minutes
Prep Time 15 minutes
Cook Time 20 minutes
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, FatContent 13.6, SaturatedFatContent 7.3, CholesterolContent 139.3, SodiumContent 370.4, CarbohydrateContent 10.3, FiberContent 2.6, SugarContent 1.5, ProteinContent 35.4
SPINACH & GRUYERE STUFFED TILAPIA RECIPE | EATINGWELL
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.
Provided by EatingWell Test Kitchen
Categories Healthy Tilapia Recipes
Total Time 35 minutes
Number Of Ingredients 13
Steps:
- Preheat oven to 400 degrees F. Coat a 9-by-13-inch baking dish with cooking spray.
- 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.
- 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.
- 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.
- Bake until the tilapia is opaque in the middle, 12 to 15 minutes.
Nutrition Facts : Calories 208.7 calories, CarbohydrateContent 6.9 g, CholesterolContent 97.1 mg, FatContent 10.4 g, FiberContent 1.4 g, ProteinContent 22.5 g, SaturatedFatContent 2.8 g, SodiumContent 291 mg, SugarContent 1 g
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