Lemon Garlic Tilapia With Spinach Food

LEMON-GARLIC TILAPIA WITH SPINACH RECIPE - (4.5/5)

Steps:

• Pat the tilapia dry with paper towels, then season with 1/2 teaspoon salt and a few grinds of pepper. Spread the flour on a plate; dredge the tilapia in the flour, tapping off the excess. Heat 2 tablespoons olive oil in a large nonstick skillet over medium-high heat. Add the tilapia and cook until golden brown, about 3 minutes per side. Transfer to a plate; tent with foil to keep warm. Wipe out the skillet. Heat 3 tablespoons olive oil in the skillet over medium heat. Add the garlic and cook, stirring, until it starts browning, about 2 minutes. Add the chicken broth, wine, and lemon zest and juice. Increase the heat to high, bring to a boil and cook until the liquid is reduced by half, about 5 minutes; season with salt and pepper. Add the butter and whisk until slightly thickened, about 1 minute; stir in the parsley. Meanwhile, toss the spinach with the remaining 1 tablespoon olive oil and a few grinds of pepper. Divide among plates, top with the fish and drizzle with some pan sauce. Serve with lemon wedges.

LEMON GARLIC TILAPIA

Steps:

• Preheat oven to 375 degrees F (190 degrees C). Spray a baking dish with non-stick cooking spray.
• Rinse tilapia fillets under cool water, and pat dry with paper towels.
• Place fillets in baking dish. Pour lemon juice over fillets, then drizzle butter on top. Sprinkle with garlic, parsley, and pepper.
• Bake in preheated oven until the fish is white and flakes when pulled apart with a fork, about 30 minutes.

LEMON-GARLIC TILAPIA WITH SPINACH

Steps:

• Pat the tilapia dry with paper towels, then season with 1/2 teaspoon salt and a few grinds of pepper. Spread the flour on a plate; dredge the tilapia in the flour, tapping off the excess. Heat 2 tablespoons olive oil in a large nonstick skillet over medium-high heat. Add the tilapia and cook until golden brown, about 3 minutes per side. Transfer to a plate; tent with foil to keep warm. Wipe out the skillet.
• Heat 3 tablespoons olive oil in the skillet over medium heat. Add the garlic and cook, stirring, until it starts browning, about 2 minutes. Add the chicken broth, wine, and lemon zest and juice. Increase the heat to high, bring to a boil and cook until the liquid is reduced by half, about 5 minutes; season with salt and pepper. Add the butter and whisk until slightly thickened, about 1 minute; stir in the parsley.
• Meanwhile, toss the spinach with the remaining 1 tablespoon olive oil and a few grinds of pepper. Divide among plates, top with the fish and drizzle with some pan sauce. Serve with lemon wedges.

TILAPIA WITH SAUTEED SPINACH

Steps:

• Place egg in a shallow bowl. In another shallow bowl, combine the bread crumbs, Italian seasoning, 1/2 teaspoon salt, garlic powder and paprika. Dip fillets in egg, then bread crumb mixture., In a large skillet, cook fillets in 3 tablespoons oil over medium heat for 4-5 minutes on each side or until golden brown and fish flakes easily with a fork. Remove and keep warm., In the same skillet, saute onion in remaining oil until tender. Add garlic; cook 1 minute longer. Stir in the spinach, pepper flakes, pepper and remaining salt. Cook and stir for 3-4 minutes or until spinach is wilted. Serve with fillets; sprinkle with walnuts.

TILAPIA WITH CANNELLINI BEANS AND SPINACH

Steps:

• Preheat oven to 425 degrees Fahrenheit.
• Pat the fish dry and season with salt and pepper. Dust with flour and shake off the excess. Sauté the fillets in olive oil for one minute on each side. Be careful not to burn the roux that is being created in the bottom of your skillet, as you will be using this next. Lay the fillets in a single layer, overlapping slightly, and set aside in a baking dish.
• Add the butter to the pan and melt; sauté the garlic, being careful not to burn the butter and garlic. Add the wine and the chicken broth, and bring to a low boil. Once boiling, stir in the lemon juice, zest from 1 lemon, cannellini beans, and red pepper flakes.
• Top the fish with the cannellini bean mixture and bake for 10 -12 minutes.
• While fish and beans are baking, sauté spinach in the same pan until wilted. (I sauté a little garlic in butter and add a pinch of red pepper flakes before sautéing the spinach.)
• In a separate pot, bring the chicken broth to a a boil. Add salt to taste, zest from 1 lemon, red pepper flakes, and couscous. Cover with a lid, turn the heat off, and let sit till ready to serve. When ready to serve, fluff with fork. If needed, add more hot chicken broth.
• Plate the fish and bean mixture on top of the couscous and spinach and serve with lemon slices.
• YUMMY!