baked tilapia and spinach

baked tilapia and spinach

prep time: 10 minutes
cook time: 25 minutes
ready in: 35 minutes

makes: 4 servings, 7 ounces each


  • 1 lb. tilapia filets
  • 10 oz. fresh spinach, washed
  • 1/4 teaspoon onion powder
  • 1/4 cup chicken broth or water
  • 1/2 teaspoon no-salt lemon pepper seasoning blend
  • 1 cup chopped tomato
  • 1/2 cup thinly sliced scallions (green onions)

The nutritional content of recipes is calculated by a registered dietitian. Because ingredients and measurements may vary, the values we give are close approximations.


  1. Preheat oven to 350°F. Spray a 9x13-inch baking dish with cooking spray and add the spinach. If necessary to make the spinach fit it into the baking dish, steam or sauté the spinach for about a minute to wilt slightly.
  2. Sprinkle spinach with onion powder and add the chicken broth.
  3. Arrange the filets over the spinach and sprinkle with lemon pepper seasoning, chopped tomato and sliced green onion.
  4. Cover the baking dish with foil and bake for 20–25 minutes or until fish flakes easily with a fork.
  5. Serve with a side of rice or potatoes.

per serving: 140 calories, 3g fat, 1g saturated fat, 55mg cholesterol, 180mg sodium, 5g carbohydrate, 2g fiber, 2g sugars, 26g protein