Monday, August 3, 2009

Karyn Cooks - Tilapia and Fresh Spinach

Everybody is busy and everyone’s on a budget. So I’m launching this series called Karyn Cooks to share with you some of my favorite recipes you can make when you are short on time and cash. They are all quick, healthy and absolutely yummy!

Tilapia is a great light fish. I came across this recipe by doing a simple Google search on tilapia recipes. I ended up at Southern Food at This recipe scored high with me because it was: quick, easy, healthy, and tasty and a quick clean-up to boot. It is suggested that you pair it with baked potato or rice pilaf. I used some regular long-grain rice and it was very good!

4 to 6 tilapia filets
cooking spray
8 to 12 ounces baby spinach, cleaned
1/4 cup chicken broth
1/4 teaspoon onion powder
salt and pepper
Creole seasoning blend
1 small tomato, chopped
4 green onions, thinly sliced

Spray a 9x13-inch baking dish with cooking spray and add the spinach. If necessary to make the spinach fit it into the baking dish, steam or sauté the spinach for a minute or two to wilt slightly.
Sprinkle spinach with salt and pepper and onion powder; add the chicken broth. 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 20 to 25 minutes, or until fish flakes easily with a fork.Serves 4.

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