Best 7 Tilapia With Spinach For Two Recipes

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In the culinary world, tilapia with spinach stands as a delectable dish, offering a harmonious blend of flavors and textures. Beloved for its mild and delicate taste, tilapia pairs seamlessly with the earthy notes of spinach, creating a symphony of flavors that will tantalize your taste buds. Join us on a culinary journey as we explore the secrets to crafting this exquisite dish, guiding you step-by-step through the process of selecting the finest ingredients, preparing them with precision, and combining them in perfect harmony. Get ready to indulge in a culinary masterpiece that will leave you craving more.

Let's cook with our recipes!

BAKED TILAPIA AND SPINACH



Baked Tilapia and Spinach image

Try this delicious tilapia bake with fresh spinach and chopped tomatoes, along with green onions and seasonings. Serve with rice or baked potatoes.

Provided by Diana Rattray

Categories     Dinner     Entree

Time 40m

Yield 4

Number Of Ingredients 8

4 to 6 tilapia fillets
8 to 12 ounces spinach
1/4 cup​ chicken broth
1/4 teaspoon onion powder
1 tablespoon Creole seasoning blend
1 small tomato (chopped)
4 green onions (thinly sliced)
Salt and pepper (to taste)

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.

Nutrition Facts : Calories 202 kcal, Carbohydrate 6 g, Cholesterol 75 mg, Fiber 3 g, Protein 37 g, SaturatedFat 1 g, Sodium 1081 mg, Sugar 1 g, Fat 4 g, ServingSize 4 to 6 fillets (4 servings), UnsaturatedFat 0 g

TILAPIA WITH SAUTEED SPINACH



Tilapia with Sauteed Spinach image

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

1 egg, lightly beaten
1/2 cup dry bread crumbs
1 teaspoon Italian seasoning
3/4 teaspoon salt, divided
1/4 teaspoon garlic powder
1/4 teaspoon paprika
4 tilapia fillets (6 ounces each)
4 tablespoons olive oil, divided
1 small onion, chopped
1 garlic clove, minced
5 cups fresh baby spinach
1/8 teaspoon crushed red pepper flakes
1/8 teaspoon pepper
1/4 cup chopped walnuts, toasted

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.

LEMON-GARLIC TILAPIA WITH SPINACH



Lemon-Garlic Tilapia with Spinach image

Provided by Food Network Kitchen

Time 35m

Yield 4 servings

Number Of Ingredients 11

4 5-ounce tilapia fillets
Kosher salt and freshly ground pepper
1/4 cup all-purpose flour
6 tablespoons extra-virgin olive oil
3 cloves garlic, thinly sliced
3/4 cup low-sodium chicken broth
1/2 cup dry white wine
Grated zest and juice of 1 lemon, plus wedges for serving
1 tablespoon unsalted butter
1/4 cup chopped fresh parsley
1 5-ounce package baby spinach (about 8 cups)

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.

SPINACH BAKED TILAPIA



Spinach Baked Tilapia image

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

4 (4 -6 ounce) tilapia fillets (total of 1 pound)
cooking spray
10 ounces Baby Spinach, cleaned
1/4 cup chicken broth (I used flakes)
1/4 teaspoon onion powder
salt and pepper
3 teaspoons creole seasoning
1 small tomatoes, 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 25 minutes, or until fish flakes easily with a fork.
  • Serves 4.

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:
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.

TILAPIA & SPINACH BAKE



Tilapia & Spinach Bake image

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

1 (10 ounce) package frozen chopped spinach, thawed and squeezed dry
1 cup cheddar cheese, divided
1/3 cup dry breadcrumbs, divided
1 egg, beaten
1/2 tablespoon minced onion
1/4 teaspoon garlic powder
1 lb thin tilapia fillet
tarragon, to taste
parsley
salt and pepper, to taste

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

TILAPIA FETA FLORENTINE



Tilapia Feta Florentine image

Very clean, fresh, and satisfying Mediterranean dish!

Provided by Eddie Riddell

Categories     Seafood     Fish     Tilapia

Time 55m

Yield 4

Number Of Ingredients 14

2 teaspoons olive oil
¼ cup chopped onion
1 clove garlic, minced
2 (9 ounce) bags fresh spinach
¼ cup sliced kalamata olives
2 tablespoons crumbled feta cheese
½ teaspoon grated lemon rind
½ teaspoon salt
¼ teaspoon dried oregano
⅛ teaspoon white pepper
1 pound tilapia fillets
2 tablespoons butter, melted
2 teaspoons lemon juice
1 pinch paprika, or to taste

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

Tips:

  • Choose fresh tilapia fillets: Look for fillets that are firm and have a mild, fresh smell. Avoid fillets that are slimy or have a strong fishy odor.
  • Use fresh spinach: Fresh spinach has a bright green color and crisp texture. If you don't have fresh spinach, you can use frozen spinach that has been thawed and squeezed dry.
  • Don't overcook the tilapia: Tilapia is a delicate fish that cooks quickly. Overcooking will make it dry and tough. Cook the tilapia for just a few minutes per side, or until it is cooked through.
  • Use a nonstick skillet: A nonstick skillet will help prevent the tilapia from sticking and breaking apart.
  • Season the tilapia to taste: You can season the tilapia with salt, pepper, garlic powder, onion powder, or any other herbs and spices that you like.
  • Serve the tilapia with your favorite sides: Tilapia is a versatile fish that can be served with a variety of sides. Some popular options include rice, pasta, roasted vegetables, or a salad.

Conclusion:

Tilapia with spinach is a quick and easy recipe that is perfect for a weeknight meal. The tilapia is cooked in a flavorful sauce made with spinach, garlic, and lemon. The dish is light and healthy, and it is sure to please everyone at the table. So next time you're looking for a simple and delicious fish recipe, give this tilapia with spinach a try.

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