BAKED TILAPIA WITH SPINACH AND TOMATOES RECIPE
Baked Tilapia with Spinach and Tomatoes is a healthy and flavorful recipe that is perfect for Indian weight loss diets. Tilapia is a lean source of protein and low in calories, making it an excellent choice for those looking to shed pounds. The combination of fresh spinach and tomatoes adds vitamins, minerals, and fiber to the dish, while the garlic and spices provide delicious flavor. Baking the tilapia helps to retain its moisture and natural flavors without adding excess calories from frying. This dish is light, satisfying, and packed with nutrients, making it an ideal option for weight loss.
INGREDIENTS
- 4 tilapia fillets
- 2 cups fresh spinach leaves
- 1 cup cherry tomatoes, halved
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano
- 1/2 teaspoon paprika
- Salt and pepper to taste
INSTRUCTIONS
Preheat the oven to 375°F (190°C). Lightly grease a baking dish with olive oil or cooking spray.
Place the tilapia fillets in the baking dish. Season them with salt, pepper, paprika, and dried oregano.
In a separate skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant.
Add the spinach leaves to the skillet and cook until wilted, stirring occasionally.
Remove the skillet from heat and stir in the cherry tomatoes. Drizzle with lemon juice and toss to combine.
Spoon the spinach and tomato mixture over the tilapia fillets in the baking dish, covering them evenly.
Cover the baking dish with aluminum foil and bake for 15-20 minutes, or until the tilapia is cooked through and flakes easily with a fork.
Remove the foil and broil for an additional 2-3 minutes to lightly brown the top.
Serve the baked tilapia with spinach and tomatoes hot, garnished with fresh herbs if desired.
TIPS
- Choose fresh and high-quality tilapia fillets for the best flavor and texture.
- Feel free to add additional spices or herbs to the tilapia, such as chili flakes or fresh basil, to suit your taste preferences.
- Make sure to thoroughly wash the spinach leaves and remove any tough stems before cooking.
- If you prefer a more tangy flavor, you can add a splash of balsamic vinegar or red wine vinegar to the spinach and tomato mixture.
- Serve the baked tilapia with a side of steamed vegetables or a light salad to complete the meal.
- Remember to control portion sizes and balance this dish with other nutritious foods as part of a well-rounded weight loss plan.
- Regular exercise and maintaining a healthy lifestyle are key components of successful weight loss.
- Experiment with different herbs and spices to customize the flavor of the dish to your liking.
- Consider using fresh tomatoes instead of cherry tomatoes if desired, but make sure to dice them before adding to the skillet.
NUTRITION VALUE
- Calories: 150-200
- Protein: 25-30g
- Fat: 5-8g
- Carbohydrates: 5-10g
- Fiber: 2-3g