Baked Tilapia W The Sauteed Spinach Recipe

Looking for an easy Baked tilapia w the sauteed spinach recipe? Learn how to make Baked tilapia w the sauteed spinach using healthy ingredients.


Submitted by annabecks

Makes 1 serving



quick easy meal. Meal in under 20 minutes prep time 5 minutes. cook time 10-12 minutes.

Recipe Ingredients for Baked tilapia w the sauteed spinach

4 oz tilapia fillets
5 oz spinach
1 small tomato
2 clove garlic
1/2 small onion
1/16 tsp garlic powder
1/8 tsp salt
1/16 tsp pepper

Recipe Directions for Baked tilapia w the sauteed spinach

  1. preheat oven to 350

  2. wash spinach and set aside

  3. thinly slice onions

  4. season fillet with garlic powder, salt and pepper

  5. place fillet on foil

  6. place half of onions on top of fish

  7. make a little purse by folding all side.

  8. steam in oven for 10-12 minutes

  9. while fish is cooking

  10. mince garlic

  11. chop tomatoes

  12. use very little oil or spray pan with cooking spray

  13. add onions and cook until translucent

  14. add garlic and cook for a few minutes

  15. add chopped tomatoes and cook until tender

  16. add spinach, cover so they wilt. stir occasionally.

  17. after fish is cooked plate spinach and place fish on top.

  18. adding a small bowl bok choy soup and small salad of sweet pea sprouts makes this a light but filling meal.

Categories

Main Dish

Nutrition Facts
Serving Size 388.2g
Amount Per Serving
Calories
167
Calories from Fat
16
% Daily Value*
Total Fat
1.8g
3%
Saturated Fat
0.7g
4%
Trans Fat
0.0g
Cholesterol
56mg
19%
Sodium
450mg
19%
Potassium
1086mg
31%
Total Carbohydrates
14.2g
5%
Dietary Fiber
5.0g
20%
Sugars
4.6g
Protein
26.9g
Vitamin A 281% Vitamin C 93%
Calcium 17% Iron 24%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • High in dietary fiber
  • High in iron
  • Very high in manganese
  • High in magnesium
  • High in potassium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
  • High in sodium
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