This super easy baked tilapia is super healthy too when you stuff it with fresh spinach and sweet shallots.
I don’t know what I was thinking when I attempted to roll up a cheesy spinach stuffing into tilapia filets. The concept seemed doable, but the execution had some flaws.
The tilapia filets I found at the seafood counter were long and thin – the perfect size for my plan. I would simply spread my spinach over the filet, roll it up and then encrust it in panko breadcrumbs. After a quick bake in the oven, I would dazzle the family with a meal they would rave about for years to come.
It didn’t quite work out that way.
It seems that I had more stuffing than filet. I layered my stuffing onto the fish, then gently rolled them up. The problem was they were too fat to stay rolled up – even a toothpick couldn’t hold them together.
I don’t give up that easily though. I could have simply breaded my fish and sautéed my spinach, but I was determined to stuff that fish somehow.
If I couldn’t roll them up, then I would pack that lovely green filling into the middle of two of those miserable filets and call them “stuffed.”
In the end, my fish turned out light and flaky, and the spinach tender, but not mushy. (I’m not a fan of mushy spinach.)
Still, my failure to complete the tilapia recipe I had envisioned haunts me. I know there has to be a way to make it work. I’d love to hear your suggestions, so leave a comment if you can solve my dilemma.
Happy, healthy cooking!
20 minPrep Time
20 minCook Time
40 minTotal Time
- 1 pound tilapia, 4 equal sized filets
- 4 cups spinach, chopped
- ¼ cup shallot, finely chopped
- 2 cloves garlic, finely minced
- 1 tablespoon fresh thyme, finely minced
- 1 teaspoon lemon zest
- 1 tablespoon lemon juice
- ½ cup parmesan cheese , shredded
- ½ cup panko bread crumbs
- ¼ cup fresh parsley, finely chopped
- salt and pepper
- Heat the oven to 350 degrees and spray a cookie sheet with olive oil cooking spray.
- Combine spinach, shallot, garlic, thyme, lemon zest, lemon juice and cheese in a large bowl.
- Combine panko and parsley on a plate.
- Dredge two filets in panko and place on the cookie sheet. Top each with 1/2 the spinach mixture pressing down to pile on, doing your best to keep the spinach on the filet.
- Dredge the other two filets in panko and place on top of the spinach. Press down lightly and spray with olive oil cooking spray.
- Bake for 20 - 25 minutes until fish is almost cooked through, then turn the oven to broil and allow the panko crumbs on top to lightly brown for a minute or two.
Calories: 218 Weight Watchers PointsPlus 5 Total Fat: 5.00g Cholesterol: 63mg Sodium: 353mg Total Carbs: 13.10g Dietary Fiber: 1.65g Sugars: 1.61g Protein: 29.55g
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Please see disclaimer for further details. Nutrition information is compiled with MacGourmet. If you find discrepancies, please let me know. It’s important to me that I provide you with accurate information.