Baked Tilapia

Serve this easy and tasty baked tilapia dish with a whole grain brown rice.

4 to 6 tilapia filets
olive oil in a spritzer bottle
8 to 12 ounces of cleaned baby spinach
1/4 cup chicken broth
1 small tomato, chopped
4 green onions, thinly sliced
1/4 teaspoon onion powder
salt and pepper

Creole seasoning blend

2 tbsp onion powder
2 tbsp garlic powder
2 tbsp dried oregano
2 tbsp dried basil
1 tbsp dried thyme
1 tbsp black pepper
1 tbsp white pepper
1 tbsp cayenne pepper
5 tbsp paprika
3 tbsp salt

Spray a 9×13-inch baking dish with the olive oil and add the spinach. Blanch the spinach for 1 minute and then fit it into the dish.

In a small bowl, combine onion powder, garlic powder, oregano, basil, thyme, black pepper, white pepper, cayenne pepper, paprika and salt. Store in an airtight container.

Sprinkle tilapia filets lightly with salt, pepper, and Creole seasonings. Arrange the filets over the spinach and sprinkle with chopped tomato and sliced green onion. Cover the baking dish with foil and bake at 350° for 25 minutes, or until fish flakes easily with a fork. Spoon pan juices over the fillets before serving.

Why eat Tilapia:

Tilapia is a great source of protein as well as phosphorus, niacin, selenium, vitamin B12, and potassium. It is also an excellent source of the essential fatty acid omega 3.  As it has lower levels of mercury than some of these fish, it can be a healthy alternative