Directions:
- Tablespoons onion powder
- Tablespoons garlic powder
- Tablespoons dried oregano
- Tablespoons dried basil
- Tablespoon dried thyme
- Tablespoon black pepper
- Tablespoon white pepper
- Tablespoon cayenne pepper
- Tablespoons paprika
- Tablespoons salt
- Spray a 9x13-inch baking dish with cooking spray and add the spinach. If necessary to make the spinach fit it into the baking dish, steam or saute the spinach for a minute or two to wilt slightly.
- Sprinkle spinach with salt and pepper and onion powder; add the chicken broth. Sprinkle tilapia filets lightly with salt, pepper, and Creole seasonings. Arrange the filets over the spinach and sprinkle with chopped tomato and sliced green onion. Cover the baking dish with foil and bake at 350° for 20 to 25 minutes, or until fish flakes easily with a fork.
- Serves 4.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 143.68 Kcal (602 kJ) | ||
| Calories from fat | 27.27 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.03g | 5% | |
|---|---|---|---|
| Cholesterol | 58mg | 19% | |
| Sodium | 206.47mg | 9% | |
| Potassium | 647.89mg | 14% | |
| Total Carbs | 5.32g | 2% | |
| Sugars | 1.81g | 7% | |
| Dietary Fiber | 2.68g | 11% | |
| Protein | 26.32g | 53% | |
| Vitamin C | 7.2mg | 12% | |
| Vitamin A | 0.7mg | 24% | |
| Iron | 2.6mg | 14% | |
| Calcium | 110.4mg | 11% | |
| Amount Per 100 g | |||
| Calories | 62.67 Kcal (262 kJ) | ||
| Calories from fat | 11.89 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.32g | 5% | |
|---|---|---|---|
| Cholesterol | 25.3mg | 19% | |
| Sodium | 90.05mg | 9% | |
| Potassium | 282.57mg | 14% | |
| Total Carbs | 2.32g | 2% | |
| Sugars | 0.79g | 7% | |
| Dietary Fiber | 1.17g | 11% | |
| Protein | 11.48g | 53% | |
| Vitamin C | 3.1mg | 12% | |
| Vitamin A | 0.3mg | 24% | |
| Iron | 1.1mg | 14% | |
| Calcium | 48.2mg | 11% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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