Tilapia with Spinach Cream Sauce
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
4 tilapia filets, 3 ounces each1/4 cup yellow cornmeal1/4 cup flour1 tbsp. chili powder1 tsp. garlic powder1 tsp. onion powder1-2 tsp. salt1/2 an onion, chopped1 garlic clove, mincedfresh spinach leaves, about 2 cups shredded1 tbsp. butter1 tbsp. flour1 cup milk3 tbsp. olive oil, divided
Rinse and dry the tilapia filets, sprinkle with salt. Mix the cornmeal, flour, chili powder, garlic powder, and onion powder in a shallow dish. Dredge the fish in the cornmeal mixture, making sure to coat both sides. Heat 1-2 tbsp. olive oil in a nonstick pan over med-high heat; fry the fish until it flakes easily with a fork (about 3 minutes each side - you may need to add a little oil when you flip the fish). Remove to a plate and keep warm.
While fish is cooking, heat 1 tbsp. olive oil in a skillet. Saute the onions and garlic until transparent, add the spinach and cook until wilted. Salt the onion/spinach mixture to taste, then remove it from the pan to a bowl. Wipe out the skillet with a paper towel and melt 1 tbsp. butter over medium heat. Add the 1 tbsp. flour, whisking into the butter until smooth. Continue whisking and stirring until the mixture is a light honey color. Very slowly add in the milk, a little at a time and whisking until smooth before adding more. When all the milk is added, cook over low heat for about 10 minutes until thick. Add the onion/spinach mixture back in and cook until heated through.
Serve the fish with the spinach sauce over the top.
Serving Size: 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user CYAZDANI.
While fish is cooking, heat 1 tbsp. olive oil in a skillet. Saute the onions and garlic until transparent, add the spinach and cook until wilted. Salt the onion/spinach mixture to taste, then remove it from the pan to a bowl. Wipe out the skillet with a paper towel and melt 1 tbsp. butter over medium heat. Add the 1 tbsp. flour, whisking into the butter until smooth. Continue whisking and stirring until the mixture is a light honey color. Very slowly add in the milk, a little at a time and whisking until smooth before adding more. When all the milk is added, cook over low heat for about 10 minutes until thick. Add the onion/spinach mixture back in and cook until heated through.
Serve the fish with the spinach sauce over the top.
Serving Size: 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user CYAZDANI.
Nutritional Info Amount Per Serving
- Calories: 324.2
- Total Fat: 17.2 g
- Cholesterol: 55.0 mg
- Sodium: 706.4 mg
- Total Carbs: 21.9 g
- Dietary Fiber: 2.4 g
- Protein: 22.0 g
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