Parmesan Tilapia with Wilted Spinach and Wild Rice

Servings:
Parmesan Tilapia with Wilted Spinach and Wild Rice 4.33/5 (6 votes)

It's amazing how much flavor is in a meal with so few ingredients. I love it when that happens. To get this meal on the table the first thing to do is start the wild rice. Some varieties can take up to an hour to cook. There are a few 'quick cook' choices out there. They're pretty good. Not exactly the same texture as plain old wild rice, but great for weeknight cooking. At any rate, the parmesan tilapia is delicious and the spinach and rice accompany it perfectly! (Oh, if you would rather use olive oil in place of the mayo you can.)

Wild Rice

SERVINGS : 4 PEOPLE COOK TIME : MINUTES

INGREDIENTS

  • 1 1/2 cups wild rice, quick cook variety
  • 3 cups water
  • kosher salt, to taste
  • pepper, to taste

DIRECTIONS

  1. Place rice and water in a lidded pot, discarding flavoring packet.
  2. Bring to a boil, reduce to simmer, cover, and let cook for 25-30* minutes or until all liquid is absorbed.

Nutritional Information

*Be sure to read the package directions, some varieties have different cook times. Serving Size: 120g Calories 125 Fat .3 Sat Fat 0 Sodium 3 Carbs 26 Fiber 2 Protein 5.

Parmesan Crusted Tilapia

SERVINGS : 4 PEOPLE COOK TIME : MINUTES PREP TIME : MINUTES

INGREDIENTS

  • 1 pound tilapia fillets
  • kosher salt and pepper
  • 1/4 cup mayonnaise
  • 1/2 cup Parmesan cheese (grated)
  • 1/4 cup panko bread crumbs
  • 1 lemon, wedged

DIRECTIONS

  1. Preheat oven to 400.
  2. Season tilapia with salt and pepper.
  3. Spread a thin layer of mayonnaise on one side of each fillet.
  4. Combine parmesan and panko in a shallow dish or pie plate.
  5. Press the mayonnaise side of each fillet into the parmesan mixture.
  6. Transfer to a lightly oiled baking dish and into the oven.
  7. Bake for 10-12 minutes or until fish flakes with a fork. Broil for a minute or two to brown the crust.
  8. Serve with lemon wedges.

Nutritional Information

Serving Size 162g Calories 218 Fat 9 Sat Fat 3 Sodium 284 Carbs 9 Sugars 1 Fiber 1 Protein 26.

Spinach

SERVINGS : 4 PEOPLE PREP TIME : MINUTES

INGREDIENTS

  • 10-12 ounces baby spinach
  • 1 tablespoon olive oil
  • kosher salt and pepper
  • 1/2 lemon, juiced

DIRECTIONS

  1. Heat olive oil (or butter) in a large skillet over medium high heat.
  2. Add spinach and stir until it has wilted. You may need to add the spinach in batches as more room is available.

Nutritional Information

Serving Size 96g Calories 52 Fat 4 Sat Fat 0 Sodium 67 Carbs 3 Fiber 2 Sugars 0 Protein 2.

NOTES

KID NOTE: The kids did great with this entire meal.

VEGETARIAN TIP: Replace the fish with an assortment of vegetables, such as zucchini, tomatoes, carrots, and yellow squash). Place all in a baking dish, toss with olive oil, salt and pepper, and sprinkle with parmesan and panko. Bake at 375 for about 45 minutes.

GLUTEN MODIFICATIONS: Use gluten free breadcrumbs.

2 Comments

  1. Brhouck11 says:

    Do you think the breading would turn out without the Parmesan?

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