Directions:
- Spray your baking dish with cooking spray and add spinach.
- Sprinkle spinach with onion salt and pepper.
- Add soy sauce.
- Rub old bay over the tilapia.
- Arrange the filets over spinach and sprinkle with chopped tomato and onions.
- Cover the baking dish with foil and bake at 350 degrees for 25 to 30 minutes or until the fish becomes flaky.
- You can substitute onion salt with onion powder if you want less sodium and they sell a sodium free soy sauce also which is what I used for this.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 165.31 Kcal (692 kJ) | ||
| Calories from fat | 21.23 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.36g | 4% | |
|---|---|---|---|
| Cholesterol | 58mg | 19% | |
| Sodium | 1458.65mg | 61% | |
| Potassium | 995.71mg | 21% | |
| Total Carbs | 9.7g | 3% | |
| Sugars | 3.4g | 14% | |
| Dietary Fiber | 2.77g | 11% | |
| Protein | 29.11g | 58% | |
| Vitamin C | 30.1mg | 50% | |
| Iron | 4.4mg | 24% | |
| Calcium | 115.8mg | 12% | |
| Amount Per 100 g | |||
| Calories | 56.01 Kcal (235 kJ) | ||
| Calories from fat | 7.19 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.8g | 4% | |
|---|---|---|---|
| Cholesterol | 19.65mg | 19% | |
| Sodium | 494.2mg | 61% | |
| Potassium | 337.36mg | 21% | |
| Total Carbs | 3.29g | 3% | |
| Sugars | 1.15g | 14% | |
| Dietary Fiber | 0.94g | 11% | |
| Protein | 9.86g | 58% | |
| Vitamin C | 10.2mg | 50% | |
| Iron | 1.5mg | 24% | |
| Calcium | 39.2mg | 12% | |
* 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.
Try this similar recipes
-
Grilled Venison and Vegetables
Red wine vinegar, Honey, Soy sauce, Ketchup, Pepper and 8 more.. -
Western Style Beef Jerky
Beer, Teriyaki sauce, Worcestershire sauce, Soy sauce and 9 more.. -
Slow Cooker Italian Beef for Sandwiches
Water, Salt, Ground black pepper, Dried oregano and 7 more.. -
Italian Beef Sandwiches With Horseradish Sauce
Beef broth, Salt, Pepper, Oregano, Basil, Onion salt and 15 more.. -
Mcdonald Family Meatloaf
Ground beef, Eggs, Seasoned salt (heaping) and 6 more.. -
French Dip
Leftover chuck roast, shredded, Water, Soy sauce and 6 more.. -
Mcdonald Family Beef Succotash
Ground beef, Seasoned salt (heaping), Onion salt (heaping) and 5 more.. -
Fried Shrimp
Vegetable oil, All purpose flour, Salt, Onion salt, Pepper and 5 more.. -
Avocado Stuffed Chicken
Boneless skinless chicken breasts, pounded flat and 8 more.. -
Ham & Vegetable Stew
Water, Diced tomatoes (undrained ), Cabbage (shredded ) and 11 more..
Also Try
-
Baked Shells With Fresh Spinach and Pancetta
Unsalted butter, Heavy cream, Tomato puree and 5 more.. -
Baked Tilapia in Garlic and Olive Oil
Tilapia, Crushed garlic, Olive oil, Onion, chopped and 1 more.. -
Baked Tilapia with Arugula and Pecan Pesto
Young arugula leaves, rinsed and dried, Garlic, minced and 9 more.. -
Baked Tilapia With Veggies, Herbs, and Wine
Tilapia fillet (any mild white fish, ie -- sole, orange r... and 8 more.. -
-
-
-
-
Baked Tilapia Fillets With Light French Onion Sauce
Tilapia fillets, Salt , to taste, Pepper , to taste and 7 more.. -
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
