Tilapia Florentine

Very Healthy
Health score
100%
Tilapia Florentine
30 min.
4
253kcal

Suggestions


Welcome to a delightful culinary experience with our Tilapia Florentine! This dish is not only a feast for the eyes but also a powerhouse of nutrition, boasting a perfect health score of 100. In just 30 minutes, you can whip up a meal that serves four, making it an ideal choice for family dinners or gatherings with friends.

Imagine tender tilapia fillets, perfectly baked to flaky perfection, topped with a creamy, zesty mayonnaise blend infused with fresh herbs and a hint of lemon. The addition of garlic-herb bread crumbs adds a delightful crunch, elevating the dish to new heights. But that’s not all—this recipe features a vibrant sauté of fresh spinach and mushrooms, creating a colorful and nutritious bed for the fish. With only 253 calories per serving, you can indulge guilt-free!

Whether you’re a seasoned chef or a kitchen novice, this Tilapia Florentine is simple to prepare and packed with flavor. The combination of protein-rich fish, nutrient-dense spinach, and aromatic herbs makes it a wholesome choice for anyone looking to eat healthily without sacrificing taste. So, roll up your sleeves and get ready to impress your loved ones with this deliciously healthy dish that’s sure to become a favorite in your home!

Ingredients

  • teaspoons breadcrumbs dry
  • teaspoon dijon mustard 
  • oz mushrooms fresh sliced
  • tablespoon juice of lemon fresh
  • teaspoons juice of lemon fresh
  • 0.3 teaspoon lemon pepper 
  • 0.3 cup salad dressing reduced-fat
  • teaspoons olive oil 
  • 0.5 teaspoon salt 
  • oz pkt spinach fresh packed
  • 0.5 teaspoon tarragon dried
  • 20 oz fish fillet 

Equipment

  • bowl
  • frying pan
  • oven

Directions

  1. Heat oven to 450F. 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.
  3. Spread mayonnaise mixture evenly over fish fillets.
  4. Sprinkle with bread crumbs.
  5. Bake 10 to 12 minutes or until fish flakes easily with fork.
  6. 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.
  7. Sprinkle with salt.
  8. To serve, place spinach on each fish fillet.

Nutrition Facts

Calories253kcal
Protein48.99%
Fat40.06%
Carbs10.95%

Properties

Glycemic Index
49.5
Glycemic Load
0.59
Inflammation Score
-10
Nutrition Score
30.746956514276%

Flavonoids

Eriodictyol
0.31mg
Hesperetin
0.9mg
Naringenin
0.09mg
Luteolin
0.47mg
Kaempferol
4.07mg
Myricetin
0.22mg
Quercetin
2.56mg

Nutrients percent of daily need

Calories:252.55kcal
12.63%
Fat:11.52g
17.72%
Saturated Fat:2.2g
13.72%
Carbohydrates:7.08g
2.36%
Net Carbohydrates:5.16g
1.88%
Sugar:1.97g
2.19%
Cholesterol:77.87mg
25.96%
Sodium:571.47mg
24.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.7g
63.39%
Vitamin K:342.65µg
326.34%
Vitamin A:6030.7IU
120.61%
Selenium:63.48µg
90.68%
Folate:166.77µg
41.69%
Vitamin B12:2.26µg
37.63%
Vitamin B3:7.19mg
35.93%
Manganese:0.7mg
34.94%
Phosphorus:314.34mg
31.43%
Vitamin D:4.45µg
29.67%
Potassium:906.08mg
25.89%
Vitamin C:21.13mg
25.61%
Magnesium:94.14mg
23.53%
Vitamin B2:0.34mg
19.84%
Vitamin B6:0.4mg
19.8%
Iron:2.93mg
16.29%
Copper:0.29mg
14.5%
Vitamin E:2.17mg
14.46%
Vitamin B5:1.18mg
11.81%
Vitamin B1:0.15mg
10.32%
Calcium:87.8mg
8.78%
Fiber:1.92g
7.68%
Zinc:1.01mg
6.7%