Are you looking for a quick, healthy, and incredibly delicious dinner recipe? Look no further! This tilapia with spinach recipe is perfect for busy weeknights and satisfies even the most discerning palates. It’s packed with flavor, requires minimal cleanup, and is a fantastic source of lean protein and essential nutrients. This easy recipe is perfect for beginners, but experienced cooks will appreciate its versatility and delicious results. Let's dive into this amazing healthy meal!
Ingredients:
- 4 (4-6 ounce) tilapia fillets
- 10 ounces fresh spinach, washed and roughly chopped
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1/4 cup lemon juice
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup grated Parmesan cheese (optional)
Instructions:
Get Started: Preheat your oven to 400°F (200°C). Lightly grease a baking dish. This preparation is key to ensuring your tilapia cooks evenly and prevents sticking.
Sauté the Garlic: Heat the olive oil in a large skillet over medium heat. Add the minced garlic and sauté for about 30 seconds, or until fragrant. Be careful not to burn the garlic, as this can impart a bitter taste.
Wilt the Spinach: Add the chopped spinach to the skillet and cook until wilted, about 2-3 minutes. Set aside.
Prepare the Tilapia: Season the tilapia fillets with salt and pepper. Place them in the prepared baking dish.
Assemble and Bake: Top each tilapia fillet with a generous portion of the wilted spinach. Drizzle with lemon juice. If using, sprinkle Parmesan cheese over the top.
Bake to Perfection: Bake for 12-15 minutes, or until the tilapia is cooked through and flakes easily with a fork. Cooking time may vary depending on the thickness of your fillets.
Cooking Tips for the Best Results:
- Don't overcook the tilapia! Overcooked tilapia will be dry and tough. Start checking for doneness at the 12-minute mark.
- Fresh spinach is best. Frozen spinach will work in a pinch, but you'll need to squeeze out excess moisture before adding it to the skillet.
- Adjust seasonings to taste. Feel free to add more salt, pepper, garlic, or lemon juice to suit your preferences.
- Add other vegetables. Feel free to experiment with other vegetables, such as mushrooms, bell peppers, or onions.
Variations:
- Spicy Tilapia: Add a pinch of red pepper flakes to the skillet with the garlic for a spicy kick.
- Mediterranean Tilapia: Add crumbled feta cheese and Kalamata olives to the spinach before topping the tilapia.
- Creamy Tilapia: Stir in a dollop of cream cheese or sour cream to the wilted spinach for a richer flavor.
Nutritional Information (per serving, approximate):
- Calories: Approximately 250-300
- Protein: 25-30 grams
- Fat: 10-15 grams
- Carbohydrates: 5-10 grams
This simple tilapia recipe with spinach is a great addition to your collection of easy recipes and healthy meals. It’s a perfect quick dinner idea, and the delicious results make it a guaranteed crowd-pleaser. Enjoy this homemade cooking masterpiece!