I tend to eat more fish during the warmer months. When it’s hot outside, I just don’t feel like eating something too heavy. I like to stick to foods that are light and fresh. Also, I tend to keep a closer eye on my waistline during the warmer seasons. Fish is low in calories, low in fat (usually), and a great source of protein. So, fish is a wonderful entrée option.
Tilapia is a very mild fish. That could be good or bad, depending on how you look at it. Some would say, it’s too mild and doesn’t taste like anything. I agree that tilapia needs a little jazzing up. So, I came up with spinach and feta stuffed tilapia. The mild tilapia is wrapped around a flavorful filling that contains spinach, feta, ricotta, bread crumbs, and spices. The stuffing makes the boring tilapia kind of fantastic.
To make the stuffed tilapia, mix the stuffing ingredients in a bowl. Then, spread it on the widest end of the tilapia fillets.
Roll the tilapia around the filling. If needed, the ends can be secured with toothpicks. I didn’t need toothpicks, though. The fish just stayed put.
Place the stuffed fish in a baking dish and squeeze the juice of a lemon on top. Cover the dish and bake for 25 minutes. The stuffing should be cooked through and the fish should flake when pressed with a fork.
Tilapia worked great in this recipe. But, any mild, thin fish would work.
Spinach and Feta Stuffed Tilapia Recipe
- 12-16 oz. tilapia fillets (4-6 thin fillets)
- Pinch of salt and pepper
- 1 egg, beaten
- 1/2 cup part-skim ricotta cheese
- 1/2 cup crumbled feta cheese
- 1/2 cup bread crumbs
- 1 cup fresh spinach leaves, chopped
- 1/4 tsp. salt
- 1/4 tsp. ground black pepper
- 1/4 tsp. dried thyme leaves
- 1 large lemon
- Preheat oven to 350 degrees F. Spray a 2 quart baking dish with cooking spray. Pat fish dry with paper towels and sprinkle each with a pinch of salt and pepper.
- In a small bowl, mix the egg with the ricotta until smooth. Add the feta, bread crumbs, spinach, ¼ tsp. salt, ¼ tsp. black pepper, and thyme. Mix until well combined.
- Divide the filling between the fish fillets, placing the filling on the widest end of the fillet. Roll the fish around the filling. Secure the seam with toothpicks, if needed.
- Place the stuffed fish, seam side down in the baking dish. Squeeze the juice of 1 lemon over the top of the stuffed fish. Cover and bake for 25 minutes. The stuffing should be cooked through and the fish should flake when touched with a fork.
|Serving Size||1 stuffed fillet|
|Amount Per Serving||As Served|
|Calories 181 Calories from fat 151|
|% Daily Value|
|Total Fat 6.9||11%|
|Saturated Fat 3.7||19%|
|Dietary Fiber 0.5||2%|
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
|Total Fat||Less than||65g|
|Sat Fat||Less than||25g|