Baked Tilapia with Cooked Spinach Meal Prep ( Good For Weight loss )

Baked tilapia is a delicious and healthy meal that pairs perfectly with cooked seasoned spinach. This simple yet flavorful dish is easy to prepare, making it an excellent option for a quick weeknight dinner or a light, nutritious meal. The tender, flaky tilapia combined with the vibrant, garlicky spinach creates a well-balanced and satisfying dish that’s sure to please.

Baked tilapia is a fantastic dish for those who appreciate a light yet flavorful meal. This fish is known for its mild taste and flaky texture, making it a versatile choice that pairs well with various seasonings and side dishes. In this recipe, the tilapia is seasoned and baked to perfection, while the spinach is cooked with garlic and a touch of lemon to enhance its natural flavors. Together, they create a harmonious and healthy meal that’s easy to prepare and delightful to eat.

What sets this dish apart is its simplicity and the quality of ingredients used. Fresh tilapia fillets and vibrant spinach are the stars of this meal, offering a nutritious and delicious combination. Whether you’re cooking for yourself or entertaining guests, this dish is sure to impress with its taste and presentation.

When you prepare baked tilapia with cooked seasoned spinach, you can expect a meal that’s both nourishing and flavorful. The baked tilapia will be tender and flaky, infused with the seasonings you choose. The cooked spinach, seasoned with garlic and a hint of lemon, will be a delightful accompaniment, adding both color and nutrition to your plate. This dish is not only easy to make but also a treat for your taste buds and a feast for your eyes.

Tools to Use

To make baked tilapia with cooked seasoned spinach, you’ll need:

Baking sheet or baking dish: For baking the tilapia.
Parchment paper or aluminum foil: To line the baking sheet for easy cleanup.
Large skillet or sauté pan: For cooking the spinach.
Mixing bowls: For seasoning the tilapia.
Tongs or spatula: For handling the tilapia and spinach.
Knife and cutting board: For preparing the ingredients.

Ingredients

For the Baked Tilapia:

4 tilapia fillets
2 tablespoons olive oil
1 lemon (juice and zest)
2 cloves garlic, minced
1 teaspoon paprika
1 teaspoon dried oregano
Salt and pepper to taste

For the Cooked Seasoned Spinach:

1 tablespoon olive oil
3 cloves garlic, minced
1 pound fresh spinach leaves
1 lemon (juice)
Salt and pepper to taste

Instructions

Step 1: Prepare the Tilapia

Preheat your oven to 400°F (200°C).
In a small bowl, mix together the olive oil, lemon juice, lemon zest, minced garlic, paprika, dried oregano, salt, and pepper.
Place the tilapia fillets on a baking sheet lined with parchment paper or aluminum foil.
Brush the seasoning mixture evenly over the tilapia fillets, ensuring they are well coated.
Bake the tilapia in the preheated oven for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.

Step 2: Cook the Seasoned Spinach

While the tilapia is baking, heat the olive oil in a large skillet or sauté pan over medium heat.
Add the minced garlic to the pan and sauté for about 1 minute, or until fragrant.
Add the spinach leaves to the pan, cooking and stirring until they are wilted, about 3-4 minutes.
Squeeze the juice of one lemon over the cooked spinach and season with salt and pepper to taste. Stir well to combine.

Step 3: Serve the Dish

Once the tilapia is done baking, remove it from the oven and let it rest for a few minutes.
Plate the tilapia fillets and serve with a generous portion of the cooked seasoned spinach on the side.
Garnish with additional lemon wedges if desired.

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Baked Tilapia with Cooked Seasoned Spinach

Equipment

Baking sheet or baking dish: For baking the tilapia.
Parchment paper or aluminum foil: To line the baking sheet for easy cleanup.
Large skillet or sauté pan: For cooking the spinach.
Mixing bowls: For seasoning the tilapia.
Tongs or spatula: For handling the tilapia and spinach.
Knife and cutting board: For preparing the ingredients.

Ingredients

For the Baked Tilapia:
4 tilapia fillets
2 tablespoons olive oil
1 lemon juice and zest
2 cloves garlic minced
1 teaspoon paprika
1 teaspoon dried oregano
Salt and pepper to taste
For the Cooked Seasoned Spinach:
1 tablespoon olive oil
3 cloves garlic minced
1 pound fresh spinach leaves
1 lemon juice
Salt and pepper to taste

Instructions

Step 1: Prepare the Tilapia
Preheat your oven to 400°F (200°C).
In a small bowl, mix together the olive oil, lemon juice, lemon zest, minced garlic, paprika, dried oregano, salt, and pepper.
Place the tilapia fillets on a baking sheet lined with parchment paper or aluminum foil.
Brush the seasoning mixture evenly over the tilapia fillets, ensuring they are well coated.
Bake the tilapia in the preheated oven for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.
Step 2: Cook the Seasoned Spinach
While the tilapia is baking, heat the olive oil in a large skillet or sauté pan over medium heat.
Add the minced garlic to the pan and sauté for about 1 minute, or until fragrant.
Add the spinach leaves to the pan, cooking and stirring until they are wilted, about 3-4 minutes.
Squeeze the juice of one lemon over the cooked spinach and season with salt and pepper to taste. Stir well to combine.
Step 3: Serve the Dish
Once the tilapia is done baking, remove it from the oven and let it rest for a few minutes.
Plate the tilapia fillets and serve with a generous portion of the cooked seasoned spinach on the side.
Garnish with additional lemon wedges if desired.

Tips for Cooking

Fresh Ingredients: Use fresh tilapia and spinach for the best flavor and texture. Frozen tilapia can be used if fresh is not available, but make sure to thaw it completely before cooking.
Even Coating: Ensure the tilapia fillets are evenly coated with the seasoning mixture to enhance their flavor.
Do Not Overcook: Keep an eye on the tilapia while it bakes to prevent overcooking. It’s done when it flakes easily with a fork.
Flavor Boost: For an extra burst of flavor, add a sprinkle of red pepper flakes to the spinach while cooking.

Why You Should Try This Recipe

This baked tilapia with cooked seasoned spinach is not only easy to prepare but also packed with nutrients and flavor. It’s a perfect meal for those looking to eat healthy without compromising on taste. The tilapia is light and flaky, with a zesty, aromatic seasoning that complements the freshness of the spinach. The garlic and lemon add a delightful twist, making this dish both delicious and nutritious.

Enjoy the simplicity and deliciousness of baked tilapia with cooked seasoned spinach. This easy-to-make dish offers a perfect balance of flavors and textures, making it a great choice for a quick, healthy dinner. With minimal ingredients and straightforward preparation, this recipe is a must-try for anyone looking to enjoy a tasty and nutritious meal. Treat yourself to this delightful combination of tender tilapia and vibrant spinach, and savor every bite!