Tilapia is a healthy and affordable choice for your dinner table. Not only is it low in fat and calories, this fish is also a good source of protein, vitamin B12 and selenium. This one-skillet recipe, seasoned simply with salt and fresh peppercorns, uses only 2 other ingredients. Serve on a bed of wilted spinach and dress with sweet, caramelized onions for a great weeknight dinner with minimal clean up.
Peppered Tilapia with Caramelized Onions and Wilted Spinach
Makes 4 servings. Per Serving: 239 calories, 13 g total fat (2 g saturated fat), 8 g carbohydrate, 25 g protein, 3 g dietary fiber, 408 mg sodium.
- 4 tsp. whole black peppercorns
- 1 lb. tilapia (4 fillets)
- 1/2 tsp. salt
- 10 oz. baby spinach
- 3 Tbsp. extra virgin olive oil (divided)
- 1 large Spanish onion (very thinly sliced)
- Olive oil cooking spray
Put peppercorns in re-sealable plastic bag. Lay bag on cutting board and using mallet or rolling pin pound peppercorns until coarsely crushed.
Sprinkle both sides of fillets lightly with salt. Sprinkle and press crushed peppercorns on both sides of fillets. Set aside.
In large bowl, toss spinach with 1 tablespoon oil until leaves glisten.
Heat large skillet over medium-high heat. Add spinach and cook until leaves collapse, stirring often, about 2 minutes. Tra nsfer spinach to large plate, cover to keep warm and set aside. Wipe out pan and set aside.
Using same bowl, toss onions with 1 tablespoon oil.
Return skillet to medium-high heat and cook onions, stirring occasionally, until softened and lightly browned, about 10 minutes. Add onions to plate with spinach
Wipe out skillet and coat with cooking spray. Add remaining 1 tablespoon oil. Return pan to medium-high heat. Add fillets and cook until browned and crusty on bottom, 3 to 4 minutes. Using wide spatula, turn fish and cook until white in center at thickest part and flakes easily with fork, 3 to 4 minutes.
To serve, arrange spinach in bed on each of four dinner plates. Place fish on top and arrange onions over fish.
Grocery List • Whole black peppercorns • Tilapia • Salt • Baby spinach • Extra virgin olive oil • Spanish onion • Olive oil cooking spray
A Something Different Recipe Developed by Dana Jacobi
Dana Jacobi takes a fresh look at deliciously healthy food. Her Something Different recipes are inspired by local produce, the seasons, and bold ethnic flavors. She is the author of fifteen cookbooks, six for Williams-Sonoma. Cooking Light, O:The Oprah Magazine, The New York Times and many other publications have featured her articles. A devoted teacher, her classes feature recipes along with technique, also a frequent subject in her personal blog at danajacobi.com, and in her books. She lives in New York City where she shops its many Greenmarkets and loves exploring the city’s varied neighborhoods. She is also an addicted knitter. View all posts by Dana Jacobi