Tilapia Florentine

Dinner ready in 30 minutes! Enjoy this tilapia fish Florentine packed with mushrooms, spinach and herbs. Perfect if you love Italian cuisine.

  • Prep Time 30 min
  • Total Time 30 min
  • Servings 4

Ingredients

4
tilapia or other mild-flavor fish fillets (5 oz each)
1/3
cup reduced-fat mayonnaise or salad dressing
2
teaspoons fresh lemon juice
1
teaspoon Dijon mustard
1/2
teaspoon dried tarragon leaves
1/4
teaspoon lemon-pepper seasoning
4
teaspoons garlic-herb dry bread crumbs
2
teaspoons olive oil
1 1/2
cups sliced fresh mushrooms (4 oz)
1
tablespoon fresh lemon juice
6
cups lightly packed fresh spinach leaves (9 oz)
1/2
teaspoon salt

  • 1 Heat oven to 450°F. Spray 11x7-inch pan with cooking spray.
  • 2 Place fish fillets in pan. In small bowl, mix mayonnaise, 2 teaspoons lemon juice, the mustard, tarragon and lemon-pepper seasoning until blended. Spread mayonnaise mixture evenly over fish fillets. Sprinkle with bread crumbs.
  • 3 Bake 10 to 12 minutes or until fish flakes easily with fork.
  • 4 Meanwhile, in 12-inch skillet, heat oil over medium heat. Cook mushrooms in oil about 5 minutes, stirring occasionally, until softened. Stir in 1 tablespoon lemon juice. Gradually stir in spinach. Cook about 3 minutes, stirring occasionally, just until spinach is wilted. Sprinkle with salt.
  • 5 To serve, place spinach on each fish fillet.

Expert Tips

Tilapia is a very popular fish with a mild flavor that pairs well with tarragon. If you like tarragon, you're in for a treat. Not a tarragon lover? You may want to cut back a bit on the amount.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
240
(
Calories from Fat
100),
% Daily Value
Total Fat
11g
11%
(Saturated Fat
2g,
2%
Trans Fat
0g
0%
),
Cholesterol
80mg
80%;
Sodium
680mg
680%;
Total Carbohydrate
7g
7%
(Dietary Fiber
2g
2%
  Sugars
2g
2%
),
Protein
29g
29%
;
% Daily Value*:
Vitamin A
120%;
Vitamin C
6%;
Calcium
10%;
Iron
15%;
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 Fat;
Carbohydrate Choices:
1/2
*Percent Daily Values are based on a 2,000 calorie diet.