You are here

Cookin’ Greens Spinach and Tilapia Parmesan

Cookin.Greens's picture
  Tilapia filets 20 Ounce (Four 5 Ounce Each Pieces)
  Canola oil 2 Tablespoon
  Light mayonnaise 3 Tablespoon
  Wasabi powder 1⁄2 Teaspoon
  Spinach 2 1⁄2 Cup (40 tbs), chopped
  Chopped garlic 2 Teaspoon
  Salt 1⁄2 Teaspoon
  Pepper 1⁄2 Teaspoon
  Grated parmesan cheese 1⁄4 Cup (4 tbs)
  Panko crumbs 1⁄4 Cup (4 tbs)
  Lemon juice 2 Tablespoon
  Lemon zest 2 Teaspoon

Preheat oven to 350’F.

Place the filets in a greased pyrex dish with oil on the bottom.

Sautee the spinach, garlic, salt and pepper until tender.

Mix together the mayonnaise and wasabi powder and spread thinly onto filets.

Top filets with spinach and garlic mixture, drizzle lemon juice on top.

Bake for 10-12 minutes until fish becomes flakey*

Combine parmesan cheese and panko crumbs and spoon onto spinach-topped fish, topping with lemon zest and bake 5-10 minutes more until golden brown

* Baking time will depend on the thickness of the fish. Watch the fish closely so that it is not overcooked. You may also broil for the final few minutes to brown the topping.

Note: You can substitute the Chopped Spinach any other Cookin’ Greens product – Chopped rapini, Chopped kale or Designer’s Mix …or go crazy, create your own unique blend!

Recipe Summary

Difficulty Level: 
Main Dish
Everyday, Healthy
Preparation Time: 
10 Minutes
Cook Time: 
12 Minutes
Ready In: 
22 Minutes

Rate It

Your rating: None
Average: 4.3 (2 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 279 Calories from Fat 143

% Daily Value*

Total Fat 16 g24.2%

Saturated Fat 3.5 g17.7%

Trans Fat 0 g

Cholesterol 56.9 mg19%

Sodium 534.1 mg22.3%

Total Carbohydrates 7 g2.2%

Dietary Fiber 0.99 g4%

Sugars 0.6 g

Protein 29 g58.8%

Vitamin A 37.9% Vitamin C 24.2%

Calcium 11.5% Iron 3.8%

*Based on a 2000 Calorie diet


Cookin’ Greens Spinach And Tilapia Parmesan Recipe