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.

EatingWell Test Kitchen
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

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.

Reviews (5)

Read More Reviews
7 Ratings
  • 5 star values: 5
  • 4 star values: 1
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
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 Read More
Rating: 4 stars
Holy Moly! 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 Read More
Rating: 5 stars
Wonderful taste flavor. Was like something served at a high quality restaurant. I used Lake Duperior Whitefish from y area and it worked great. Read More
Rating: 5 stars
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 Read More
Rating: 3 stars
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 Read More
Rating: 5 stars
We had this for Christmas dinner along with a standing beef rib roast. All I can say is AWESOME!!!. We did use Ritz cracker crumbs instead of Panko (forgot to pick it up at the store). This is time consuming but will definitely make it again. Read More
Rating: 5 stars
Easy to Make Tastes incredible Followed recipe exactly. Was tasty light fresh. Will definitely make again. Read More