This content was last updated on January 14, 2020
A nutrient-dense, one-skillet recipe that you can whip up with minimal mess. Tilapia is packed with protein, vitamin B12 and selenium. Spinach adds a healthy dose of lutein and zeaxanthin, antioxidants that help prevent cell damage and may reduce cancer risk. Prepare this meal when you want a simple yet delicious weeknight dinner.
Ingredients
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- 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 Spanish onion, very thinly sliced
- Olive oil cooking spray
Per serving: 240 calories, 13 g total fat (2 g saturated fat, 0 g trans fat), 55 mg cholesterol, 8 g carbohydrates, 25 g protein, 2 g dietary fiber, 410 mg sodium, 2 g sugar, 0 g added sugar.
Directions
- Put peppercorns in re-sealable plastic bag. Lay bag on cutting board and pound peppercorns using a mallet or rolling pin 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. Transfer 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.
This recipe contains cancer fighting foods:
This recipe was specially crafted to support cancer prevention and survival. It adheres to AICR's Cancer Prevention Recommendations. Learn more about our recipe guidelines.
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