Peppered Tilapia with Caramelized Onions and Wilted Spinach
Tilapia is a healthy and affordable choice for your dinner table. Not only is it low in fat and calories, this fish is also a good source of protein, vitamin B12 and selenium.
CAL/SERV :
239
PREP TIME :
N/A
YIELDS :
4 SERVINGS
COOK TIME:
N/A
INGREDIENTS
- 4 tsp. whole black peppercorns
- 1 lb. tilapia, 4 fillets
- 1/2 tsp. salt
- 10 oz. baby spinach
- 3 Tbsp. extra virgin olive oil, divided
- 1 large Spanish onion, very thinly sliced
- Olive oil cooking spray
INSTRUCTIONS
- Put peppercorns in re-sealable plastic bag. Lay bag on cutting board and using mallet or rolling pin pound peppercorns until coarsely crushed.
- Sprinkle both sides of fillets lightly with salt. Sprinkle and press crushed peppercorns on both sides of fillets. Set aside.
- In large bowl, toss spinach with 1 tablespoon oil until leaves glisten.
- Heat large skillet over medium-high heat. Add spinach and cook until leaves collapse, stirring often, about 2 minutes. Transfer spinach to large plate, cover to keep warm and set aside. Wipe out pan and set aside.
- Using same bowl, toss onions with 1 tablespoon oil.
- Return skillet to medium-high heat and cook onions, stirring occasionally, until softened and lightly browned, about 10 minutes. Add onions to plate with spinach.
- Wipe out skillet and coat with cooking spray. Add remaining 1 tablespoon oil. Return pan to medium-high heat. Add fillets and cook until browned and crusty on bottom, 3 to 4 minutes. Using wide spatula, turn fish and cook until white in center at thickest part and flakes easily with fork, 3 to 4 minutes.
- To serve, arrange spinach in bed on each of four dinner plates. Place fish on top and arrange onions over fish.
Nutrition (per serving):
239 calories, 13 g total fat (2 g saturated fat), 8 g carbohydrate, 25 g protein, 3 g dietary fiber, 408 mg sodium.
Courtesy of American Institute for Cancer Research
