Tilapia with Spinach Cream Sauce

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Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of Tilapia with Spinach Cream Sauce calories by ingredient


A very good pan-fried tilapia with a spinach cream sauce. A very good pan-fried tilapia with a spinach cream sauce.
Number of Servings: 4


    4 tilapia filets, 3 ounces each
    1/4 cup yellow cornmeal
    1/4 cup flour
    1 tbsp. chili powder
    1 tsp. garlic powder
    1 tsp. onion powder
    1-2 tsp. salt
    1/2 an onion, chopped
    1 garlic clove, minced
    fresh spinach leaves, about 2 cups shredded
    1 tbsp. butter
    1 tbsp. flour
    1 cup milk
    3 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.