Tilapia with Spinach and Tomatoes

Diabetes Appropriate
Heart-Healthy
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Saturated Fat
Low-Sodium
Low-Sugar
Weight Management
Dish type
Dinner
Serves
4
Ready in
35 minutes

Ingredients

  • 4 (4- to 6-oz.) tilapia fillets
  • 2 tbsp. fresh lemon juice
  • 3 tbsp. canola oil, divided
  • 2 tbsp. capers
  • 1/2 tsp. crushed red pepper flakes
  • 1 (6-oz.) pkg. baby spinach
  • 1 pint grape tomatoes, halved (1 1/3 cups)

Directions

Prep Time
15 minutes
Cook Time
20 minutes
Ready in
35 minutes
  1. Season fillets with salt and freshly ground pepper to taste. Drizzle with lemon juice and 1 tablespoon of the oil.
  2. In a large nonstick skillet heat 1 tablespoon oil over medium heat. Add fillets; cook 5 to 7 minutes per side or until fish flakes easily with a fork. Add capers, and sprinkle with red pepper flakes. Reduce heat to low; keep warm.
  3. In a separate large nonstick skillet heat remaining oil over medium heat. Add spinach in batches; cook and stir until wilted. Transfer to a colander to drain.
  4. Return skillet to medium heat. Add tomatoes; cook 2 minutes. Place spinach on a serving platter, place fillets on spinach, top with tomatoes, and serve.

Nutritional Information

Serving Size
1
Per Serving
Calories 206, Calories Fat 97, Total Fat 11g, Saturated Fat 1g, Cholesterol 75mg, Sodium 256mg, Carbohydrate 5g, Protein 23g
Serving Size1
Calories206
Calories Fat97
Calories (fat) extra47
Total Fat11g
Total Fat (extra)17
Saturated Fat1g
Saturated Fat (extra)8
Cholesterol75mg
Cholesterol (extra)25
Sodium256mg
Sodium (extra)11
Potassium373mg
Carbohydrate5g
Carbohydrate (extra)2
Fiber2g
Fiber (extra)8
Sugars0g
Protein23g
Vitamin A1520IU
Vitamin A (extra)30
Vitamin C10mg
Vitamin C (extra)18
Iron1mg
Iron (extra)10