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Cook Time:20 minsAdditional Time:15 minsTotal Time:35 minsServings:4Yield:4 servingsJump to Nutrition Facts
Cook Time:20 minsAdditional Time:15 minsTotal Time:35 minsServings:4Yield:4 servings
Cook Time:20 mins
Cook Time:
20 mins
Additional Time:15 mins
Additional Time:
15 mins
Total Time:35 mins
Total Time:
35 mins
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
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Ingredients
3teaspoonsextra-virgin olive oil, divided
¼cupfinely diced onion
1 small clove garlic, minced
1lemon, divided
¼cupcoarse dry whole-wheat breadcrumbs (panko)
¼cupshredded Gruyère cheese
2tablespoonsfinely chopped almonds, toasted (see Tip)
1large egg, beaten
2teaspoonslow-fat mayonnaise
¼teaspoonsalt, divided
¼teaspoonpepper, divided
2large tilapia fillets (6-7 ounces each)
Directions
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.
Tips
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.
Originally appeared: EatingWell Magazine, January/February 2014
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Nutrition Facts(per serving)209Calories10gFat7gCarbs23gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
