Tilapia Spinach Bake

Elevate your weeknight dinner routine with this irresistible Tilapia Spinach Bake, a wholesome and flavorful dish that combines tender tilapia fillets with a luscious, garlicky spinach and cream cheese layer. Topped with a golden Parmesan-panko crust, this baked seafood recipe strikes the perfect balance between decadence and nutrition. Ready in just 40 minutes, this one-dish wonder is perfect for busy evenings yet elegant enough for entertaining. Bright hints of lemon juice complement the buttery fish, while fresh spinach lends a pop of color and a boost of vitamins. Serve it with rice, quinoa, or a crisp salad for a complete, satisfying meal that’s bound to impress. Looking for a simple yet sophisticated seafood bake? This tilapia recipe has it all.

Nutriscore Rating: 62/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces Tilapia fillets
• 6 cups Fresh spinach
• 3 pieces Garlic cloves
• 2 tablespoons Olive oil
• 4 ounces Cream cheese
• 0.25 cup Milk
• 0.5 cup Parmesan cheese, grated
• 0.5 cup Panko breadcrumbs
• 2 tablespoons Lemon juice
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper

Directions

Step 1

Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish and set aside.

Step 2

In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add minced garlic and sauté until fragrant, about 1 minute.

Step 3

Add fresh spinach to the skillet and cook until wilted, about 2-3 minutes. Remove from heat and set aside.

Step 4

In a small saucepan, combine cream cheese and milk. Heat over low heat, whisking constantly, until the mixture is smooth and creamy.

Step 5

Transfer the cream cheese mixture to the skillet with the spinach and stir to combine evenly. Spread this spinach mixture evenly at the bottom of the prepared baking dish.

Step 6

Arrange the tilapia fillets on top of the spinach mixture. Drizzle the fillets with the remaining 1 tablespoon of olive oil and 2 tablespoons of lemon juice. Season with salt and black pepper.

Step 7

In a small bowl, combine grated Parmesan and panko breadcrumbs. Mix well.

Step 8

Sprinkle the Parmesan-panko mixture evenly over the tilapia fillets to form a topping.

Step 9

Bake in the preheated oven for 20-25 minutes, or until the fish is opaque and flakes easily with a fork, and the topping is golden brown.

Step 10

Remove from the oven and let it rest for 2-3 minutes. Serve warm as is or alongside rice, quinoa, or a fresh salad.

Nutrition Facts

Serving size	893.5 grams (893.5g)

Amount per serving	% Daily Value*
Calories	1521

Total Fat 92.10g	118%
Saturated Fat 40.00g	200%
Polyunsaturated Fat 4.40g
Cholesterol 388mg	129%
Sodium 3953mg	172%
Total Carbohydrate 41.00g	15%
Dietary Fiber 5.90g	21%
Total Sugars 9.80g
Protein 137.60g	275%

Vitamin D 27IU	134%
Calcium 871mg	67%
Iron 10mg	54%
Potassium 1847mg	39%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 53.7%

Protein: 35.7%

Carbs: 10.6%