Tilapia with White Beans and Spinach
Elevate your weeknight dinner with this wholesome and flavorful Tilapia with White Beans and Spinach recipe. Combining tender, perfectly seared tilapia fillets with a nutrient-packed medley of garlicky spinach, juicy cherry tomatoes, and creamy white beans, this dish offers a delightful balance of lean protein and vibrant vegetables. A squeeze of fresh lemon juice brightens the flavors, while a hint of paprika adds subtle warmth to each bite. Ready in just 25 minutes, it’s the perfect quick and healthy option for busy evenings. Serve this one-pan masterpiece on its own or pair with crusty bread for a satisfying meal that’s as nutritious as it is delicious. Keywords: tilapia recipe, white beans and spinach, healthy one-pan dinner, quick seafood recipes, Mediterranean-inspired meals.
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Recipe Information
Ingredients
- 4 pieces tilapia fillets
- 2 tablespoons olive oil
- 3 cloves garlic cloves, minced
- 1.5 cups cherry tomatoes, halved
- 1 15-ounce can canned white beans, drained and rinsed
- 4 cups baby spinach
- 2 tablespoons lemon juice
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 0.5 teaspoons paprika
- 2 tablespoons parsley, chopped (optional)
Instructions
Pat the tilapia fillets dry with paper towels and season both sides with 0.5 teaspoon of salt, 0.25 teaspoon of black pepper, and 0.5 teaspoon of paprika.
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the fillets and cook for 3-4 minutes per side, until golden and cooked through (internal temperature should reach 145°F). Remove from the skillet and set aside on a plate.
In the same skillet, heat the remaining 1 tablespoon of olive oil. Add the minced garlic and sauté for 30 seconds, until fragrant.
Add the halved cherry tomatoes and cook for 2 minutes, stirring occasionally.
Stir in the white beans and cook for an additional 2 minutes until heated through. Season with the remaining 0.5 teaspoon of salt and 0.25 teaspoon of black pepper.
Add the baby spinach to the skillet and cook for 1-2 minutes, stirring, until wilted.
Squeeze 2 tablespoons of fresh lemon juice over the vegetable mixture and stir to combine.
Carefully place the cooked tilapia fillets back onto the skillet, spooning the vegetable mixture over the top. Cook for 1 minute to reheat if necessary.
Garnish with chopped parsley, if desired, and serve immediately.
Nutrition Facts
Calories |
244 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.9 g | 11% | |
| Saturated Fat | 1.7 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 634 mg | 28% | |
| Total Carbohydrate | 17.1 g | 6% | |
| Dietary Fiber | 5.5 g | 20% | |
| Total Sugars | 3.6 g | ||
| Protein | 25.4 g | 51% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 87 mg | 7% | |
| Iron | 3.3 mg | 18% | |
| Potassium | 807 mg | 17% | |
*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.
