Tilapia with Spinach and Feta


Makes 2 servings


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


  1. 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.
  2. Add spinach to skillet and cook, stirring occasionally, until wilted.
  3. Lay fillets on lightly oiled baking sheet. Season with black pepper. Top each fillet with piece of cheese. Top cheese with spinach mixture.
  4. 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.
  5. 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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