Best 8 Tilapia With Sauteed Spinach Recipes

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Tilapia with Sautéed Spinach: A Delightful Duet of Flavors

Indulge in a culinary journey with our tantalizing tilapia and sautéed spinach recipe. This delectable dish combines the mild, flaky texture of tilapia with the earthy, slightly bitter notes of spinach, creating a harmonious balance of flavors. The tilapia is expertly seasoned and cooked to perfection, while the spinach is sautéed with garlic and olive oil, infusing it with a savory aroma. This recipe offers a healthy and satisfying meal that is perfect for any occasion.

In addition to the main recipe, this article also presents three tempting variations that elevate the tilapia and spinach combination to new heights. The Lemon-Caper Tilapia with Spinach introduces a burst of citrusy brightness, while the Parmesan-Crusted Tilapia with Spinach adds a golden crunch and nutty flavor. For those who prefer a creamy touch, the Creamy Spinach and Tilapia Bake is a delightful casserole that combines the flavors of spinach, tilapia, and a creamy sauce.

Each recipe is carefully explained with step-by-step instructions, making them accessible to home cooks of all skill levels. Detailed ingredient lists ensure that you have everything you need to recreate these dishes in the comfort of your own kitchen. Whether you're a seasoned chef or just starting your culinary adventure, this article has something for everyone.

So, gather your ingredients, prepare your cooking utensils, and embark on a delicious journey with our tilapia and sautéed spinach recipe. Let your taste buds dance with joy as you savor the exquisite flavors of this culinary masterpiece.

Check out the recipes below so you can choose the best recipe for yourself!

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.

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.

MEDITERRANEAN TILAPIA



Mediterranean Tilapia image

We had some beautiful tilapia fillets, but no recipes! I had recently bought some amazing sun-dried tomatoes packed in oil, and decided to invent a slightly Mediterranean fish dish for a quick weeknight dinner. My husband is a recipe purist, always follows them to the letter, but after this, he's learned to trust my inventions!

Provided by FLAPJACK18

Categories     Seafood     Fish     Tilapia

Yield 2

Number Of Ingredients 6

3 tablespoons sun-dried tomatoes packed in oil, drained and chopped
1 tablespoon capers, drained
2 tilapia fillets
1 tablespoon oil from the jar of sun-dried tomatoes
1 tablespoon lemon juice
2 tablespoons kalamata olives, pitted and chopped

Steps:

  • Preheat the oven to 375 degrees F (190 degrees C). In a small bowl, stir together the sun-dried tomatoes, olives and capers. Set aside.
  • Place the tilapia fillets side by side in a baking dish. Drizzle with oil and lemon juice.
  • Bake for 10 to 15 minutes in the preheated oven, until the fish flakes with a fork. Check after 10 minutes, so as not to overcook, or the fish may be dry. When fish is done, top with the tomato mixture, and serve.

Nutrition Facts : Calories 183.5 calories, Carbohydrate 5.4 g, Cholesterol 41.4 mg, Fat 7.2 g, Fiber 1.1 g, Protein 24 g, SaturatedFat 1 g, Sodium 464 mg, Sugar 0.2 g

TILAPIA FLORENTINE WITH FETA AND OLIVES



Tilapia Florentine with Feta and Olives image

Provided by The Healthy Fish Team

Time 40m

Yield 6

Number Of Ingredients 15

6 Tilapia fillets (3-5 oz each)
½ tsp kosher salt
½ tsp black pepper
1 tsp oregano
½ tsp lemon zest
½ tsp paprika
1 tbsp olive oil
½ small onion (diced)
1 clove garlic (minced)
9 oz. baby spinach
1 oz. black olives (sliced)
1 tbsp feta cheese
½ tsp lemon zest
½ tsp kosher salt
½ tsp oregano

Steps:

  • Combine salt, pepper, oregano, zest and paprika for the Tilapia seasoning. Sprinkle liberally on both sides of the Tilapia.
  • Add olive oil to a sauté pan and let it heat up. Add the onion and sauté until translucent. Add garlic and fry for 1 minute. Add spinach, working in batches. Add olives, feta, 1½ teaspoons each of additional lemon zest, salt and oregano.
  • Spread spinach mixture in the bottom of a hotel pan. Arrange Tilapia fillets on spinach mixture. Cover tightly with foil.
  • Bake at 375° for 20 minutes until the fish flakes and has an internal temperature of 145°.

Nutrition Facts : Calories 170 kcal, ServingSize 1 serving

TASTY SAUTED TILAPIA



Tasty Sauted Tilapia image

A couple of years ago my husband and I were in Sam's Club and a vendor was cooking tilapia for the customers to sample. That was the best tilapia I had ever had so he told me how he cooked them and I've been doing it this way ever since.

Provided by Bea L. @BeachChic

Categories     Fish

Number Of Ingredients 6

- tilapia fillets
- salt
- black pepper
- paprika
- garlic powder
- olive oil, (i use extra virgin)

Steps:

  • Cover bottom of skillet with oil. I like using extra virgin olive oil aka/EVOO with this dish but any oil should work. I just feel it's a little healthier. Sometimes I add a pat of butter to the oil as well. This gives it a nice flavor. Heat it up before putting in the fish.
  • Wash fillets and pat dry with a paper towel. This will help the seasonings to stick to the fillets better.
  • Place fillets into the hot oil. Sprinkle on the seasonings and cook approximately 5 to 6 minutes. (This depends on the size and thickness of the fillets). Flip each fillet and sprinkle the other side with the seasonings and cook approximately 5 additional minutes. Flip once more and cook approximately one minute or less and plate them up.
  • I like spooning the extra seasoned EVOO sauce over my fillets. This is so yummy to dip your bread in. You can certainly use your favorite seasonings instead of the ones I use.

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.

GARLIC ALFREDO TILAPIA



Garlic Alfredo Tilapia image

My version of Ruby Tuesday's New Orleans Seafood, minus the shrimp. I merged a few different recipes and came up with this. It comes pretty close! Three fillets are usually enough for my husband, my toddler, and myself. I serve this with rice and steamed broccoli, to really feel like Ruby Tuesday's recipe!

Provided by youngwoman

Categories     World Cuisine Recipes     European     Italian

Time 25m

Yield 4

Number Of Ingredients 6

4 tilapia fillets
2 tablespoons olive oil
1 tablespoon Creole seasoning, or to taste
3 tablespoons butter
2 cloves garlic, minced
1 cup Alfredo sauce

Steps:

  • Preheat an oven to 425 degrees F (220 degrees C).
  • Brush the tilapia fillets with oil on both sides, season with Creole seasoning to taste, then place into a 9x13-inch baking dish.
  • Bake in the preheated oven until the flesh is no longer translucent, and the fish flakes easily with a fork, about 10 minutes.
  • Meanwhile, melt the butter in a small saucepan over medium heat. Stir in the garlic, and cook until the garlic has softened and the aroma has mellowed, about 2 minutes. Stir in the Alfredo sauce and bring to a simmer. Reduce the heat to low, and keep warm until the fish is ready. Pour the sauce over the fish to serve. Sprinkle with additional Creole seasoning if desired.

Nutrition Facts : Calories 435.1 calories, Carbohydrate 4.4 g, Cholesterol 89.3 mg, Fat 35 g, Fiber 0.2 g, Protein 26.3 g, SaturatedFat 13.7 g, Sodium 1088.9 mg, Sugar 2 g

Tips:

  • Use fresh tilapia fillets. Fresh tilapia fillets have a mild, flaky flavor and are easy to cook. If you can't find fresh tilapia, you can use frozen fillets, but be sure to thaw them completely before cooking.
  • Season the tilapia fillets well. Tilapia is a mild-flavored fish, so it's important to season it well before cooking. You can use a variety of seasonings, such as salt, pepper, garlic powder, onion powder, paprika, or chili powder.
  • Cook the tilapia fillets over medium heat. Medium heat will help to prevent the tilapia fillets from overcooking and becoming dry. If you cook the tilapia fillets over high heat, they will be more likely to overcook and become tough.
  • Don't overcook the tilapia fillets. Tilapia fillets are best cooked until they are just opaque in the center. If you overcook the tilapia fillets, they will become dry and tough.
  • Serve the tilapia fillets with your favorite sides. Tilapia fillets can be served with a variety of sides, such as rice, potatoes, vegetables, or salad.

Conclusion:

Tilapia with Sauteed Spinach is a healthy and delicious dish that is easy to make. This dish is perfect for a weeknight meal or a special occasion. The tilapia fillets are mild and flaky, and the sauteed spinach is a flavorful and nutritious side dish. This dish is sure to please everyone at your table.

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