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20 minute dinner recipes

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Spinach & Gruyère Stuffed Tilapia


From EatingWell:  January/February 2014

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.

4 servings | Active Time: 20 minutes | Total Time: 35 minutes



  1. Preheat oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.
  2. 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.
  3. 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.
  4. 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.
  5. Bake until the tilapia is opaque in the middle, 12 to 15 minutes.


Per serving : 209 Calories; 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

1/2 Carbohydrate Serving

Exchanges: 1/2 vegetable, 1/2 MF Meat, 2 1/2 lean meat, 1 fat

Tips & Notes