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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.

Source: EatingWell Magazine, January/February 2014




Ingredient Checklist


Instructions Checklist
  • Preheat oven to 400 degrees 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.


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.

Nutrition Facts

1 portion fish
209 calories; protein 22.5g; carbohydrates 6.9g; dietary fiber 1.4g; sugars 1g; fat 10.4g; saturated fat 2.8g; cholesterol 97.1mg; vitamin a iu 1193.2IU; vitamin c 6.3mg; folate 53.3mcg; calcium 107.7mg; iron 1.4mg; magnesium 45.4mg; potassium 389.4mg; sodium 291mg; thiamin 0.1mg.

1/2 vegetable, 1/2 medium-fat meat, 2 1/2 lean meat, 1 fat