Smothered Tilapia Fillets Recipe
Ingredients
- 16 oz tilapia fillets - 4 fillets, defrosted if using frozen
- 1 cup frozen spinach - defrosted and squeezed until most liquid is out
- ¼ cup carrots - finely chopped
- 4 oz reduced fat cream cheese - at room temp
- ¼ cup grated Parmesan cheese
- 1 medium-sized shallot - minced
- 2 tbsp white wine
- 1 tsp salt
- ½ tsp black pepper
Instructions
- Preheat oven to 350.
- Rinse fish and pat dry. Spray a small casserole dish with nonfat cooking spray, and place tilapia fillets inside.
- In a medium-sized bowl, combine the remaining ingredients, then spread over tilapia.
- Bake, covered, for about 30 minutes, or until fish flakes easily with a fork.
Nutrition
Serving: 1 smothered filletCalories: 219 kcal (11%)Carbohydrates: 5 g (2%)Protein: 30 g (60%)Fat: 8 g (12%)Fiber: 1 g (4%)