Nutrition per serving may change if servings are adjusted.
3 teaspoons extra-virgin olive oil, divided
¼ cup finely diced onion
1 small clove garlic, minced
1½ cups baby spinach, chopped
1 lemon, divided
¼ cup coarse dry whole-wheat breadcrumbs (panko)
¼ cup shredded Gruyère cheese
2 tablespoons finely chopped almonds, toasted (see Tip)
1 large egg, beaten
2 teaspoons low-fat mayonnaise
¼ teaspoon salt, divided
¼ 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 ⅛ teaspoon each salt and pepper; stir to combine.
Sprinkle fish with the remaining ⅛ teaspoon each salt and pepper, then cut each fillet in half lengthwise. Place ¼ 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.
Tip: For the best flavor, toast chopped nuts or seeds: Heat a dry skillet over medium-low heat. Add nuts or seeds and cook, stirring constantly, until fragrant, 2 to 4 minutes.
209 calories;10 g fat(3 g sat); 1 g fiber; 7 g carbohydrates; 23 g protein; 53 mcg folate; 97 mg cholesterol; 1 g sugars; 0 g added sugars; 1,193 IU vitamin A; 6 mg vitamin C; 108 mg calcium; 1 mg iron; 291 mg sodium; 389 mg potassium
Vitamin A (24% daily value)
Carbohydrate Servings: ½
Exchanges: ½ vegetable, ½ medium-fat meat, 2½ lean meat, 1 fat
Wonderful taste, flavor. Was like something served at a high quality restaurant. I used Lake Duperior Whitefish from y area and it worked great.
June 15, 2015
By: Tia Rae Cody Stone
What more could you want? This entree was splendid. Because it's quick, we made it for a regular week night dinner. Because it is impressive, I will make it for a dinner party!
Pros: Beautiful, delicious & healthy
April 12, 2014
By: EatingWell User
Great idea to spruce up Talapia
This recipe was so easy and a great variation for serving Tilapia. I added finely chopped mushroom and various spices (oregano, basil etc.) and sauteed with onions, I added additional spices to the mixed mixture. I used 4-4ounce Tilapias (all I could find). ABSOLUTELY DELICIOUS
Pros: Extremely easy and Healthy
January 29, 2014
Delicious Way to Cook Tilapia
This dish tastes decadent and is one of my new favorites. It tastes like something you would expect to get at a good restaurant although it is better for you. The cheese and lemon give it an excellent flavor and the rest of the stuffing (especially almonds) have a nice texture. I will be making this again soon!
Pros: Full of flavor, rich, not hard to make
January 09, 2014
By: EatingWell User
Easy to Make, Tastes incredible
Followed recipe exactly. Was tasty, light, fresh. Will definitely make again.
January 07, 2014
Mis En Place helps
My tilapia was too thick, so the really thick piece, I cut a pocket and stuffed it, the not so thick piece got the stuffing spooned on top. I was cooking for 2, so halved everything except the egg. I think the egg helped hold things together.
Pros: Easy, fairly quick to make
Cons: Requires thin fish