Greek Tilapia Over Wilted Spinach Recipes

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TILAPIA FLORENTINE



Tilapia Florentine image

Looking for a way to get a little more heart-healthy fish into your family's weekly diet? You'll win them over hook, line and sinker with this quick and easy entree. Topped with fresh spinach and a splash of lime, it's sure to become a favorite! Melanie Bachman - Ulysses, Pennsylvania

Provided by Taste of Home

Categories     Dinner

Time 30m

Yield 4 servings.

Number Of Ingredients 8

1 package (6 ounces) fresh baby spinach
6 teaspoons canola oil, divided
4 tilapia fillets (4 ounces each)
2 tablespoons lime juice
2 teaspoons garlic-herb seasoning blend
1 egg, lightly beaten
1/2 cup part-skim ricotta cheese
1/4 cup grated Parmesan cheese

Steps:

  • In a large nonstick skillet, cook spinach in 4 teaspoons oil until wilted; drain. Meanwhile, place tilapia in a greased 13-in. x 9-in. baking dish. Drizzle with lime juice and remaining oil. Sprinkle with seasoning blend. , In a small bowl, combine the egg, ricotta cheese and spinach; spoon over fillets. Sprinkle with Parmesan cheese. , Bake at 375° for 15-20 minutes or until fish flakes easily with a fork.

Nutrition Facts : Calories 249 calories, Fat 13g fat (4g saturated fat), Cholesterol 122mg cholesterol, Sodium 307mg sodium, Carbohydrate 4g carbohydrate (1g sugars, Fiber 1g fiber), Protein 29g protein.

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.

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

GREEK ROASTED TILAPIA FILLETS (LOW FAT)



Greek Roasted Tilapia Fillets (Low Fat) image

Tilapia has a really great, extremely subtle flavor and it doesn't dry out as easily as many other varieties of fish. This tilapia is topped with a mixture of tomatoes, feta and fresh parsley and then baked. You'll get a large portion for few calories. Just be sure to season the fillets directly with salt. That will really make a difference. From The Most Decadent Diet Ever cookbook by Devin Alexander, author of The Biggest Loser Cookbook.

Provided by Crafty Lady 13

Categories     Greek

Time 37m

Yield 2 serving(s)

Number Of Ingredients 8

olive oil flavored cooking spray
1 1/2 tablespoons minced fresh garlic
1 teaspoon extra virgin olive oil
1/3 cup chopped fresh flat-leaf parsley
2/3 cup roma tomato, seeded and chopped
1 3/4 ounces reduced-fat feta cheese, crumbled (about 1/3 cup)
1/2 lb tilapia fillet, bones removed
salt and pepper

Steps:

  • Preheat the oven to 400°F.
  • Lightly mist a medium ovenproof baking dish with spray.
  • Mix the garlic, olive oil, parsley, tomatoes, and feta in a medium bowl.
  • Lightly mist both sides of the tilapia fillets with spray, and then season both sides with salt and pepper to taste. Lay the fillets side by side, barely touching, in the prepared baking dish. Top evenly with the tomato mixture. Bake for 13 to 17 minutes, or until the tilapia flakes and is no longer translucent. Serve immediately.

Nutrition Facts : Calories 153.3, Fat 4.4, SaturatedFat 1, Cholesterol 56.8, Sodium 68.8, Carbohydrate 5.2, Fiber 1.2, Sugar 1.7, Protein 24.1

GREEK TILAPIA OVER WILTED SPINACH



Greek Tilapia over Wilted Spinach image

This would be a wonderful treat for any luncheon or special occasion dinner! Perfectly delicate and tender, tilapia prepared this way is likely to win over even the pickiest of eaters. (Just don't tell them it's spinach... That can be our little secret.)

Provided by Scott Anderson

Categories     Fish

Time 25m

Number Of Ingredients 12

2 tilapia fillets (you can substitute haddock, cod or halibut)
8 sweet grape tomatoes, sliced
1 clove garlic, thinly sliced
1 Tbsp chopped fresh italian-leaf parsley
3 Tbsp fresh lime juice
2 large shallots, diced
1 Tbsp grapeseed oil
8 oz baby spinach
1/3 c wisconsin feta cheese, keep 1 tbsp reserved for garnish
pinch fresh ground black pepper
pinch fresh ground sea salt
1 tsp fresh lemon zest pieces

Steps:

  • 1. Preheat oven 350F. Place fillets and tomatoes in a glass baking dish. Sprinkle garlic and parsley over top and finish with lime juice. Cover with foil and bake for 15 to 20 minutes, until fish is opaque and flakes easily with a fork.
  • 2. In a skillet over medium-high heat, saute shallots in oil for 1 minute. Reduce heat to medium and add spinach, cooking until wilted, about 5 minutes. Stir in feta and heat until melted and evenly distributed.
  • 3. To serve, place 3/4 cup spinach-feta mixture on each plate and lay 1 fillet over top, finishing with half of tomatoes. Garnish with fresh cracked black pepper, salt, a few pieces of fresh lemon zest and sprinkle on reserved feta.

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