Best 2 Baked Tilapia And Fresh Spinach Recipes

Baked tilapia and fresh spinach is a delicious and healthy dish that is perfect for a quick and easy weeknight meal. It is also a great option for those who are looking for a low-carb, high-protein meal. Tilapia is a mild-flavored fish that pairs well with the earthy flavor of spinach. The two ingredients are baked together in a simple sauce, resulting in a dish that is both flavorful and nutritious. Served with a side of quinoa or brown rice, baked tilapia and fresh spinach is a complete and satisfying meal that is sure to please everyone at the table.

Here are our top 2 tried and tested recipes!

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

Baked Tilapia and Fresh Spinach Recipe - (4.1/5) image

Provided by DJCurtis83

Number Of Ingredients 10

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

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.

BAKED TILAPIA AND FRESH SPINACH

BAKED TILAPIA AND FRESH SPINACH image

Categories Fish Bake

Yield 4 people

Number Of Ingredients 9

Ingredients

4 to 6 tilapia filets
Olive oil
8 to 12 ounces baby spinach
1/4 cup chicken broth
1/2 a small yellow onion, chopped coarsely
Salt and pepper
Creole seasoning blend
1 small tomato, chopped
4 green onions, thinly sliced

Steps:

Heat olive oil in pan with chopped onions until golden. Add spinach to pan for a minute or two to wilt it slightly. Coat a 9x13-inch baking dish with olive oil and add the spinach. Sprinkle spinach with salt and pepper; 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.

Tips:

Select Fresh Tilapia: Opt for fresh tilapia fillets that have a vibrant pink or red color and a firm texture. Avoid fillets that appear dull or slimy.
Preheat the Oven: Ensure your oven is fully preheated to the desired temperature before baking the tilapia. This helps achieve evenly cooked fish.
Season Wisely: Season the tilapia fillets generously with salt, pepper, and any desired herbs or spices. This enhances the fish's natural flavor.
Use Quality Olive Oil: Choose extra virgin olive oil for its rich flavor and health benefits. Drizzle it over the tilapia and vegetables to prevent sticking.
Roast the Vegetables: Roast the vegetables (such as bell peppers, zucchini, and cherry tomatoes) along with the tilapia. This creates a flavorful and colorful side dish.
Add Spinach Last: Incorporate fresh spinach leaves just before serving. The residual heat from the fish and vegetables will wilt the spinach perfectly.

Conclusion:

Baked tilapia with fresh spinach is a delectable and nutritious meal that combines the delicate flavor of tilapia with the vibrant taste of roasted vegetables and the earthy notes of spinach. It's a versatile dish that can be enjoyed for lunch or dinner and is perfect for health-conscious individuals. Whether you're a seasoned cook or a beginner, this recipe offers a simple and satisfying culinary experience. So, gather your ingredients, preheat your oven, and prepare to indulge in this delicious and wholesome baked tilapia dish.