Tilapia with Spinach and Feta
the Editors of Publications International, Ltd.
Yield
Makes 2 servings
Ingredients
| 1 | teaspoon olive oil |
| 1 | clove garlic, minced |
| 4 | cups baby spinach |
| 2 | skinless fillets (4 ounces each) tilapia or other mild, medium-textured white fish |
| 1/4 | teaspoon black pepper |
| 2 | ounces low-fat feta cheese, cut into 2 (3-inch) pieces |
Preparation
- Preheat oven to 350°F. Heat skillet over medium-low heat. Add olive oil and heat. Add garlic and cook, stirring occasionally, until aromatic and tender, about 2 minutes. Do not to burn.
- Add spinach to skillet and cook, stirring occasionally, until wilted.
- Lay fillets on lightly oiled baking sheet. Season with black pepper. Top each fillet with piece of cheese. Top cheese with spinach mixture.
- Wrap one end of fillet up and over cheese and spinach filling. Pin down to center of fillet with toothpick. Wrap other end of fillet up and over filling; pin down to center of fillet with wooden toothpick. Repeat with remaining fillet.
- Bake until fish is firm to the touch and flakes easily with fork, about 20 minutes.
Nutritional Information
| Serving Size: | 1/2 of total recipe |
| Calories | 193 |
| Calories from Fat | 41 % |
| Total Fat | 9 g |
| Saturated Fat | <3 g |
| Cholesterol | 10 mg |
| Carbohydrate | 3 g |
| Fiber | <1 g |
| Protein | 26 g |
| Sodium | 531 mg |
Dietary Exchange
| Vegetable | 1 |
| Meat | 3 |
| Fat | 1/2 |
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