Baked Tilapia and Spinach Recipe

Baked tilapia with spinach and tomatoes
Diana Rattray
Ratings (10)
  • Total: 40 mins
  • Prep: 15 mins
  • Cook: 25 mins
  • Yield: 4 Servings
Nutritional Guidelines (per serving)
84 Calories
1g Fat
18g Carbs
4g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
Nutrition Facts
Servings: 4 Servings
Amount per serving
Calories 84
% Daily Value*
Total Fat 1g 1%
Saturated Fat 0g 1%
Cholesterol 0mg 0%
Sodium 262mg 11%
Total Carbohydrate 18g 7%
Dietary Fiber 6g 23%
Protein 4g
Calcium 140mg 11%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Serve this easy and tasty baked tilapia dish with a rice pilaf or baked potatoes.


  • 4 to 6 tilapia fillets
  • 8 to 12 ounces spinach
  • 1/4 cup​ chicken broth
  • 1/4 teaspoon onion powder
  • salt to taste
  • pepper to taste
  • 1 tablespoon Creole seasoning blend (more or less to taste)
  • 1 small tomato (chopped)
  • 4 green onions (thinly sliced)

Steps to Make It

  1. Spray a 9x13-inch baking dish with cooking spray and add the spinach.

  2. If necessary to make the spinach fit it into the baking dish, steam or saute the spinach for a minute or two to wilt slightly.

  3. Sprinkle spinach with salt and pepper and onion powder; add the chicken broth.

  4. Sprinkle tilapia filets lightly with salt, pepper, and Creole seasonings.

  5. Arrange the fillets over the spinach and sprinkle with chopped tomato and sliced green onion.

  6. Cover the baking dish with foil and bake at 350F for 20 to 25 minutes, or until fish flakes easily with a fork.

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