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.
Active Time: 20 minutes |
Total Time: 35 minutes
3 teaspoons extra-virgin olive oil, divided
1/4 cup finely diced onion
1 small clove garlic, minced
1 1/2 cups baby spinach, chopped
1 lemon, divided
1/4 cup coarse dry whole-wheat breadcrumbs (panko)
1/4 cup shredded Gruyère cheese
2 tablespoons finely chopped almonds, toasted (see Tip)
1 large egg, beaten
2 teaspoons low-fat mayonnaise
1/4 teaspoon salt, divided
1/4 teaspoon pepper, divided
2 large tilapia fillets (6-7 ounces each)
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.
Per serving :
10 g Fat;
3 g Sat;
5 g Mono;
97 mg Cholesterol;
7 g Carbohydrates;
23 g Protein;
1 g Fiber;
266 mg Sodium;
389 mg Potassium