Tilapiawithwhitebeansandspinach Recipes

TILAPIA WITH WHITE BEANS AND SPINACH

Steps:

• Preheat oven to 425 degrees F.
• Pat fish dry, season with salt and pepper, then dust with flour. Saute fillets in olive oil for one minute on each side. Set aside in baking dish.
• Add butter to pan and melt, then saute garlic. Add chicken stock and wine, and bring to a boil. Once boiling, add lemon juice and white beans. Stir.
• Top fish with white bean mixture and bake for 10-12 minutes.
• While fish and beans are baking, saute spinach in same pan until wilted.
• Plate fish on spinach and serve with lemon slices.

TILAPIA WITH GREEN BEANS

Steps:

• Combine the flour, oregano and parsley in a shallow dish. Season with salt and pepper.
• Place a large skillet over medium-high heat. Dredge the fish in the flour mixture, shaking off the excess. Melt 3 tablespoons butter in the skillet, then add 2 fillets and cook until golden brown on the bottom, about 4 minutes. Flip and cook through, 1 to 2 more minutes. Transfer to a plate and keep warm. Repeat with the remaining 2 fillets.
• Add the green beans and garlic to the skillet and cook about 2 minutes. Season with salt and pepper, then add the tomatoes and cook until just softened, about 1 more minute. Stir in the lemon juice and 1/4 cup water, then cover and cook until the beans are tender, about 3 more minutes. Remove from the heat and stir in the remaining 1 tablespoon butter until just melted.
• Divide the fish and vegetables among plates. Garnish with oregano.

TILAPIA WITH SAUTEED SPINACH

Steps:

• Place egg in a shallow bowl. In another shallow bowl, combine the bread crumbs, Italian seasoning, 1/2 teaspoon salt, garlic powder and paprika. Dip fillets in egg, then bread crumb mixture., In a large skillet, cook fillets in 3 tablespoons oil over medium heat for 4-5 minutes on each side or until golden brown and fish flakes easily with a fork. Remove and keep warm., In the same skillet, saute onion in remaining oil until tender. Add garlic; cook 1 minute longer. Stir in the spinach, pepper flakes, pepper and remaining salt. Cook and stir for 3-4 minutes or until spinach is wilted. Serve with fillets; sprinkle with walnuts.

BAKED TILAPIA AND FRESH SPINACH RECIPE - (4.1/5)

Steps:

• 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 saute 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.

SAUTEED SPINACH AND WHITE BEANS

Steps:

• Heat a large saute pan over medium heat, and add olive oil. Add diced onion, and cook until translucent, about 2 minutes.
• Add garlic, and cook 1 minute. Add beans, and cook until hot and slightly softened, about 3 minutes. Add the spinach and vinegar, stirring frequently until spinach is wilted, about 3 minutes. Add the thyme, and season with the salt and pepper. Serve.

TILAPIA WITH WHITE BEANS AND SPINACH

Steps:

• Preheat oven to 425. Pat fish dry, season with salt and pepper, then dust with flour. Saute filets in olive oil for one minute on each side. Set aside in baking dish. Add butter to pan and melt, then saute garlic. Add chicken stock and wine, and bring to a boil. Once boiling, add lemon juice and white beans. Stir. Top fish with white bean mixture and bake for 10-12 minutes. Plate fish on fresh spinach and serve with lemons slices.

TILAPIA WITH CANNELLINI BEANS AND SPINACH

Steps:

• Preheat oven to 425 degrees Fahrenheit.
• Pat the fish dry and season with salt and pepper. Dust with flour and shake off the excess. Sauté the fillets in olive oil for one minute on each side. Be careful not to burn the roux that is being created in the bottom of your skillet, as you will be using this next. Lay the fillets in a single layer, overlapping slightly, and set aside in a baking dish.
• Add the butter to the pan and melt; sauté the garlic, being careful not to burn the butter and garlic. Add the wine and the chicken broth, and bring to a low boil. Once boiling, stir in the lemon juice, zest from 1 lemon, cannellini beans, and red pepper flakes.
• Top the fish with the cannellini bean mixture and bake for 10 -12 minutes.
• While fish and beans are baking, sauté spinach in the same pan until wilted. (I sauté a little garlic in butter and add a pinch of red pepper flakes before sautéing the spinach.)
• In a separate pot, bring the chicken broth to a a boil. Add salt to taste, zest from 1 lemon, red pepper flakes, and couscous. Cover with a lid, turn the heat off, and let sit till ready to serve. When ready to serve, fluff with fork. If needed, add more hot chicken broth.
• Plate the fish and bean mixture on top of the couscous and spinach and serve with lemon slices.
• YUMMY!

SPINACH AND WHITE BEANS WITH GARLIC

Steps:

• In a skillet cook the garlic in the oil over moderate heat, stirring, until it is pale golden, add the spinach, and cook it, stirring, until it is wilted. Add the beans, the vinegar, and salt and pepper to taste and simmer the mixture, stirring gently, for 2 minutes.