Cookin’ Greens Spinach and Tilapia Parmesan
|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|
|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!
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