Stuffed Tilapia Sole with Low Fat Parsley Sauce
Elevate your weeknight dinner with this elegant yet simple Stuffed Tilapia Sole with Low Fat Parsley Sauce. Tender tilapia fillets are filled with a delectable stuffing made from sautéed spinach, breadcrumbs, Parmesan, and aromatic seasonings, then baked to perfection for a light and flavorful main course. A velvety, low-fat parsley sauce made with a hint of lemon provides the perfect finishing touch, tying the dish together with its refreshing, herbaceous notes. Ready in under an hour, this healthy seafood recipe is ideal for anyone seeking a nutritious, low-fat meal that doesn’t skimp on flavor. Pair it with steamed vegetables or a fresh side salad for a complete and satisfying dining experience!
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Recipe Information
Ingredients
- 4 pieces Tilapia sole fillets
- 1 tablespoon Olive oil
- 1 small Onion, finely chopped
- 2 cloves Garlic, minced
- 1 cup Spinach leaves, chopped
- 1 cup Breadcrumbs
- 2 tablespoons Grated Parmesan cheese
- 2 tablespoons Fresh parsley, chopped
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 cup Low fat milk
- 1 tablespoon All-purpose flour
- 1 teaspoon Butter
- 1 teaspoon Lemon juice
Instructions
Preheat the oven to 375°F (190°C) and line a baking dish with parchment paper or lightly grease it with olive oil.
Heat the olive oil in a skillet over medium heat. Add the finely chopped onion and saute until translucent, about 3-4 minutes.
Add the minced garlic and chopped spinach to the skillet and cook for an additional 2 minutes, until the spinach wilts.
Remove the skillet from heat and stir in the breadcrumbs, grated Parmesan cheese, 1 tablespoon of chopped parsley, salt, and black pepper. Mix well to form the stuffing mixture.
Lay the tilapia sole fillets flat on a clean surface. Place a portion of the stuffing mixture in the center of each fillet and carefully roll up the fillets. Secure with toothpicks if necessary.
Place the stuffed fillets seam-side down in the prepared baking dish. Bake for 20-25 minutes, until the fish is opaque and flakes easily with a fork.
While the fish is baking, prepare the low-fat parsley sauce. In a small saucepan, melt the butter over medium-low heat. Once melted, whisk in the flour and cook for 1 minute to form a roux.
Gradually whisk in the low-fat milk, ensuring there are no lumps. Cook the sauce over medium heat, stirring constantly, until it thickens, about 3-4 minutes.
Stir in the remaining chopped parsley, lemon juice, and a pinch of salt and pepper. Remove from heat and keep warm.
Once the fish is cooked, remove it from the oven and discard toothpicks if used. Serve the stuffed tilapia sole warm, drizzled with the low-fat parsley sauce.
Nutrition Facts
Calories |
291 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.7 g | 11% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 58 mg | 19% | |
| Sodium | 589 mg | 26% | |
| Total Carbohydrate | 27.5 g | 10% | |
| Dietary Fiber | 1.9 g | 7% | |
| Total Sugars | 5.9 g | ||
| Protein | 27.2 g | 54% | |
| Vitamin D | 3.3 mcg | 16% | |
| Calcium | 160 mg | 12% | |
| Iron | 2.3 mg | 13% | |
| Potassium | 568 mg | 12% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
