Baked Tilapia with Spinach

Baked tilapia with spinach offers delicious flavors, simple ingredients, and a nourishing meal that’s perfect for losing weight or achieving health goals. Mild tilapia with bold spices bakes over savory spinach to create a low-fat, low-calorie, low-carb entree that’s delightful. 

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Creole seasoning blend is a mix of smoky, peppery, and slightly spicy flavors. If you don’t have creole seasoning blend, you can make it by mixing together pantry spices like these.

• 2 teaspoons paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon cayenne pepper (adjust to taste)
• 1 teaspoon black pepper
• 1 teaspoon white pepper (optional)
• 1 teaspoon salt

This makes enough for about 3 recipes. Store the rest in an airtight container in the pantry.

Variations and Serving Suggestions

• For variety, try swai, salmon, or shrimp instead of tilapia. 
• For a crunchy topping, sprinkle 1-2 ounces of sliced almonds over the tomato before adding the broth.
• For a creamy topping, sprinkle 1-2 ounces of feta cheese over the top just before baking. 
• For a balanced meal, serve the tilapia and spinach with a high-fiber carbohydrate. Whole grain options include a toasted whole-grain hamburger bun, ½ cup of cooked brown rice or whole-grain pasta, or farro salad. 
• For a low-carb meal, serve your tilapia and spinach with a Greek salad or with a green salad with vinaigrette. Starchy vegetable ideas include baked sweet potato fries, herb-baked potato wedges, or roasted corn on the cob. 
• For an easy lunch, serve leftover tilapia and spinach with white bean salad.
• For additional healthy fats, serve your fish and spinach with ½ ounces of toasted almonds or 2-3 slices of avocado.

Recipe for Baked Tilapia with Spinach

Makes 4 servings

Ingredients: 

• 4 tilapia fillets, 4 ounces each
• 8-12 ounces of fresh spinach or 4-8 ounces of frozen spinach, thawed
• ¼ cup of low-sodium beef or chicken broth
• ½ teaspoon of onion powder
• 1 tablespoon of Creole seasoning
• 1 tomato, chopped
• 3 green onions, sliced
• Kosher salt and black pepper to taste

Instructions: 

1. Preheat the oven to 375°F. Spray a 9 x 13-inch baking dish with cooking spray.
2. Sprinkle the tilapia fillets with Creole seasoning, onion powder, and salt and pepper to taste. Turn them over and sprinkle the other sides until the spices are used up. 
3.  Place the spinach evenly along the bottom of the pan. Add the tilapia fillets on top, then distribute the tomatoes and onions. Slowly pour the broth over the pan, distributing it evenly throughout.
4. Bake for 15-18 minutes, or until the fish flakes easily with a fork. Serve hot.

Nutrition information per serving: 150 calories; 2.5 grams of fat; 1 gram of saturated fat; 60 mg of cholesterol; 300 mg of sodium; 6 grams of carbohydrates; 3 grams of sugar; 2 grams of fiber; 26 grams of protein

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