SUSTAIN
Health Care by Food
Tilapia with Onions + Spinach
Serving Size | Calories | Protein | Saturated Fat | Sodium | Carbohydrate | Fiber | Added Sugars |
|---|---|---|---|---|---|---|---|
2 fillet | 240 | 25g | 2g | 410mg | 8g | 2g | 0g |
A nutrient-dense, one-skillet recipe that you can whip up with minimal mess. Tilapia is packed with protein, vitamin B12, and selenium. Spinach adds a healthy dose of lutein and zeaxanthin, which antioxidants that help prevent cell damage and may reduce cancer risk. Prepare this meal when you want a simple yet delicious weeknight dinner!
Ingredients
4 teaspoons whole black peppercorns
1 pound tilapia (4 fillets)
½ teaspoon s alt
10 ounces baby spinach
3 tablespoons extra virgin olive oil, divided
1 Spanish onion, very thinly sliced
Olive oil cooking spray
Preparation
Wash hands thoroughly with soap and water before you begin cooking. Thoroughly wash all fresh produce.
Put peppercorns in re-sealable plastic bag. Lay bag on cutting board and pound peppercorns using a mallet or rolling pin until coarsely crushed.
Sprinkle both sides of the tilapia fillets lightly with salt. Sprinkle and press crushed peppercorns on both sides of fillets. Set the tilapia aside. Be sure to re-wash hands after handling raw tilapia.
In large bowl, toss spinach with 1 tablespoon oil until leaves glisten.
Heat large skillet over medium-high heat. Add spinach and cook until leaves collapse, stirring often, about 2 minutes. Transfer spinach to large plate, cover to keep warm and set aside. Wipe out pan and set aside.
Add the onions to the same bowl used for the spinach, and toss the onions with 1 tablespoon oil.
Return the skillet to medium-high heat and cook the onions, stirring occasionally, until softened and lightly browned, about 10 minutes. Add onions to plate with spinach.
Wipe out skillet and coat with cooking spray. Add remaining 1 tablespoon oil.
Return the pan to medium-high heat. Add theh tilapia fillets and cook until browned and crusty on bottom, 3 to 4 minutes. Using wide spatula, turn fish and cook until white in center at thickest part and flakes easily with fork, 3 to 4 minutes. Tilapia is fully cooked when it reaches an internal temperature of 145˚ F.
To serve, arrange spinach in bed on each of four dinner plates. Place fish on top of the spinach and arrange onions over fish.