Spinach & Gruyère Stuffed Tilapia
For this healthy stuffed tilapia recipe, use two larger fillets cut lengthwise to make these savory tilapia rolls. Or look for frozen tilapia “loins” and use one loin per roll.
Servings
4 servings
Prep Time
20 minutes
Total Time
35 minutes
Ingredients
- 3teaspoons extra-virgin olive oil, divided
- 1/4cup finely diced onion
- 1small clove garlic, minced
- 1 1/2cups baby spinach, chopped
- 1lemon, divided
- 1/4cup coarse dry whole-wheat breadcrumbs (panko)
- 1/4cup shredded Gruyère cheese
- 2tablespoons finely chopped almonds, toasted
- 1large egg, beaten
- 2teaspoons low-fat mayonnaise
- 1/4teaspoon salt, divided
- 1/4teaspoon pepper, divided
- 2large tilapia fillets (6-7 ounces each)
Instructions
- Preheat oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.
- Heat 2 teaspoons oil in a medium nonstick skillet over medium heat. Add onion; cook, stirring, until soft, about 2 minutes. Add garlic, cook for 15 seconds, then add spinach and cook, stirring, until wilted, about 1 minute. Transfer the vegetables to a bowl and let cool for 2 minutes.
- Cut lemon in half; juice one half and add the juice to the vegetables. Add breadcrumbs, cheese, almonds, egg, mayonnaise and 1/8 teaspoon each salt and pepper; stir to combine.
- Sprinkle fish with the remaining 1/8 teaspoon each salt and pepper, then cut each fillet in half lengthwise. Place 1/4 cup of the spinach stuffing in the middle of each piece of fish. Roll up from the small end and place seam-side down in the prepared baking dish. Brush the stuffed fish with the remaining 1 teaspoon oil. Cut the remaining lemon half into 4 slices and place one on each roll.
- Bake until the tilapia is opaque in the middle, 12 to 15 minutes.
Tips
For the best flavor, toast nuts and seeds before using in a recipe. To toast seeds, sliced or chopped nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant, 2 to 4 minutes. To toast whole nuts, spread in a single layer in a small baking pan and bake in a 350°F oven until golden and fragrant, 5 to 7 minutes, stirring the nuts or shaking the pan once. Transfer to a small bowl or plate to cool. (When toasting hazelnuts, rub the nuts with a clean kitchen towel as soon as they come out of the oven to remove as much of the papery skin as possible.)
Nutrition Facts
Per serving (recipe makes 4 servings)
| Calories | 209kcal |
|---|---|
| Carbohydrate Total | 7g |
| Total Sugars | 1g |
| Added Sugars | 0g |
| Fiber | 1g |
| Total Fat | 10g |
| Saturated Fat | 3g |
| Mono Saturated Fat | 5g |
| Cholesterol | 97mg |
| Sodium | 266mg |
| Protein | 23g |
| Potassium | 389mg |
| Calcium | 108mg |
| Folate | 53mcg |
| Omega-6 | 1g |
| Vitamin E | 3mg |
| Zinc | 1mg |
| Vitamin B3 | 4mg |
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