Recette
Nutrition facts
per 1 serving
Amount % DV*
Calories 310
Fat 13 g 8 %
Saturated 7 g
+ Trans 0.2 g
36 %
Polyunsaturated 1 g
Omega-3 0.9 g
Omega-6 0 g
 
Monounsaturated 3 g
Cholesterol 125 mg
Sodium 300 mg 12 %
Carbohydrates 3 g 1 %
  Fibres 1 g 4 %
  Sugars 1 g
Protein 48 g
Vitamin A 70 %
Vitamin C 25 %
Calcium 15 %
Iron 20 %
* DV = daily value

Goat Cheese and Spinach Tilapia

Time required: Less than 30 minutes
Yield : 4 servings Prep Time: 5 minutes
Level : Easy Cook Time: 15 minutes

INGREDIENTS

  • 4 200 g (7 oz.) tilapia filets
  • 240 g (8 oz.) fresh baby spinach (½ package)
  • 2 clove garlic, chopped
  • 15 ml (1 tbsp.) lemon juice
  • Salt and pepper, to taste
  • 120 g (4 oz.) goat cheese, sliced in rounds
  • Fresh lemon wedges to taste

PREPARATION

  • Preheat oven to 200°C (400 °F).
  • Place tilapia filets in an oven-safe dish.
  • In a frying pan, cook spinach, garlic and lemon juice for 2 or 3 minutes, taking care not to overcook the spinach. Salt and pepper to taste.
  • Place an equal amount of spinach on each filet. Top each filet with goat cheese rounds.
  • Bake for about 10 minutes or until flesh flakes easily with a fork.
  • Serve with orzo and zucchini.

This recipe was developed and tested by the Rachelle-Béry team of nutritionists.