Try this Tilapia over Spinach with Garlic Wine Butter Sauce recipe, or contribute your own.
Suggest a better descriptionSprinkle tilapia with lemon pepper and dust with flour. Dip in egg white, then coat with bread crumbs. Spray a fry pan with cooking spray, then heat to med-high. Add 1 t. olive oil and roll to coat pan. Fry fish 3-4 min. on each side or until nicely browned. Meanwhile, heat 2 t. olive oil in a large saute pan. Add 1 t. garlic and spinach. Toss to coat. Cook for a couple of minutes or until spinach is wilted. Salt and pepper lightly.
Divide spinach onto 2 plates and top with fish. In the fish pan, add 1 T. butter, 1 t. garlic and 1/4 c. wine. Cook it for a couple of minutes, then pour it over the fish and spinach.
Number of Servings: 2
Recipe submitted by SparkPeople user ROCKMAMA72
Can add mushrooms to spinach.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (306g) | ||
Recipe Makes: 2 Servings | ||
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Calories: 286 | ||
Calories from Fat: 101 (35%) | ||
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Amt Per Serving | % DV | |
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Total Fat 11.3g | 15 % | |
Saturated Fat 5.1g | 26 % | |
Monounsaturated Fat 4g | ||
Polyunsanturated Fat 1.5g | ||
Cholesterol 72.1mg | 22 % | |
Sodium 517.5mg | 18 % | |
Potassium 1207.1mg | 32 % | |
Total Carbohydrate 16.4g | 5 % | |
Dietary Fiber 3.9g | 15 % | |
Sugars, other 12.5g | ||
Protein 30.9g | 44 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 286
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