Tilapia Roulade with Tomato and Zuchinni Sauce Rsc
Delight your taste buds with this elegant and healthy Tilapia Roulade with Tomato and Zucchini Sauce. Perfect for a weeknight dinner or a gourmet occasion, this dish features tender tilapia fillets stuffed with a fragrant mixture of sautéed garlic, fresh spinach, and zesty lemon, then baked to flaky perfection. The roulades are served over a vibrant, rustic sauce made from juicy cherry tomatoes, sweet zucchini, and aromatic basil, simmered together for a flavor-packed complement. This recipe is light yet satisfying, taking only 20 minutes of prep and 25 minutes of cooking, making it a quick and delicious option for home cooks. Ideal for those seeking a nutrient-rich, low-carb seafood dish, this dish is beautifully versatile and pairs well with a crisp salad or roasted vegetables.
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 2 cups Fresh spinach leaves
- 3 cloves Garlic
- 2 teaspoons Lemon zest
- 1 teaspoon Salt
- 0.5 teaspoons Black pepper
- 3 tablespoons Extra virgin olive oil
- 2 cups Cherry tomatoes
- 1 medium Zucchini
- 0.25 cup Fresh basil leaves
- 1 small Onion
- 0.5 cup Chicken or vegetable stock
- 8 pieces Toothpicks
Instructions
Preheat your oven to 375°F (190°C).
Place the tilapia fillets on a cutting board. Pat them dry with paper towels and season both sides lightly with half of the salt and pepper.
Prepare the filling by roughly chopping the fresh spinach leaves and mincing one clove of garlic. In a skillet, heat 1 tablespoon of olive oil over medium heat, and sauté the garlic until fragrant. Add the chopped spinach and cook until wilted. Remove from heat and stir in the lemon zest. Let the mixture cool slightly.
Divide the spinach mixture among the tilapia fillets, placing it in the center of each. Roll up the fillets tightly and secure each roll with 1-2 toothpicks. Set the roulades aside.
Dice the zucchini into small cubes and set aside. Mince the remaining garlic and finely chop the onion.
In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the onion and cook until softened, about 3 minutes. Stir in the minced garlic and cook for 1 minute, being careful not to burn.
Add the cherry tomatoes to the skillet, and gently crush them with the back of a spoon to release their juices. Stir in the diced zucchini and cook for 5-6 minutes, until the zucchini starts to soften.
Pour in the chicken or vegetable stock, and simmer for another 5 minutes, allowing the flavors to meld. Stir in the fresh basil leaves and season with the remaining salt and pepper. Remove from heat and set aside.
Place the tilapia roulades in an oven-safe baking dish, and bake for 12-15 minutes or until the fish is opaque and flakes easily with a fork.
To serve, spoon the tomato and zucchini sauce onto individual plates and place a tilapia roulade on top of the sauce. Garnish with extra chopped basil or a slice of lemon if desired. Serve immediately and enjoy!
Nutrition Facts
Calories |
222 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 661 mg | 29% | |
| Total Carbohydrate | 7.9 g | 3% | |
| Dietary Fiber | 2.4 g | 9% | |
| Total Sugars | 3.9 g | ||
| Protein | 22.4 g | 45% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 54 mg | 4% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 731 mg | 16% | |
*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.
