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RELATED RECIPES
Tilapia with Wilted Spinach and Bacon
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Tilapia with Spinach and Pine Nuts
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25 minutes
4 servings
Adjust servings
dairy-free
(?)
Has dairy from:
butter
gluten-free
(?)
Has gluten from:
all-purpose flour
kid friendly
has meat
has pasta
has seafood
(?)
Has seafood from:
tilapia
mediterranean
(?)
Not Mediterranean due to:
garlic salt
vegan
(?)
Not vegan due to:
egg (large)
honey
tilapia
butter
vegetarian
(?)
Not vegetarian due to:
tilapia
pescetarian
paleo
(?)
Not paleo due to:
all-purpose flour
honey
This recipe has no customizations.
 
INGREDIENTS
Amount
Measure
Ingredient
 
1
cup
1/2 cup ground, 1/2 cup whole.
 
1/4
cups
 
1/4
tsp
chopped.
 
1/4
tsp
 
1/8
tsp
 
1
whole
 
3
tbsp
 
1
tsp
 
4
fillets
4-6 ounce.
 
2
tbsp
 
6
cups
 
 
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PREPARATION
PREPARING THE TILAPIA
1.
Ground 1/2 cup of pine nuts into a powder (a food processor or coffee grinder works well for this).
2.
In a shallow bowl, combine the ground pine nuts, flour, dill, lemon-pepper and garlic salt.
3.
In another shallow bowl, combine the egg, lemon juice and honey.
4.
Dip the fish in egg-mixture, then coat with the nut mixture.
5.
In a nonstick skillet, cook fish in butter (can use olive oil if desired) over medium heat for 4-6 minutes on each side or until the fish flakes easily with a fork.
PREPARING THE SPINACH
6.
In a large pan, coat with olive oil and add fresh spinach.
7.
Over medium-high heat, cook the spinach until it has wilted, continuously stirring.
PREPARING THE PINE NUTS
8.
In a small frying pan over medium-high heat, add the 1/2 cup of pine nuts and toast until browned.
TO SERVE
9.
To a plate, add some wilted spinach, sprinkle with toasted pine nuts, and top with a tilapia fillet.
10.
Top with chives, if desired, or serve as is.
 
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
 
A gluten-free variant of this recipe can be made. Just substitute gluten-free all-purpose flour for all-purpose flour.
2.
Make it Dairy Free!
 
A dairy-free variant of this recipe can be made. Just substitute Earth Balance Natural Buttery Stick for butter.
3.
Make it Wheat Free!
 
A wheat-free variant of this recipe can be made. Just substitute gluten-free all-purpose flour for all-purpose flour.
 
NUTRITION
This recipe has the following nutrient totals:
Calories 492
Protein 47.1 g
Carbohydrates 13.9 g
Iron 2.21 mg
Fiber 2.82 g
Calcium 22.6 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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