Lemon Tilapia with Spinach Recipe

Name: Lemon Tilapia with Spinach
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 4 pieces Tilapia; 2 whole Egg Whites; 1/2 cups All-purpose Or Whole Wheat Flour; 2 teaspoons Salt, Divided; 1 teaspoon Ground Black Pepper, Divided; 3 Tablespoons Italian Seasonings, Divided; 2 Tablespoons Olive Oil; 3 cloves Garlic, Minced; 1- 1/2 whole Lemons, Juiced; 1/2 Tablespoons Capers, Drained; 1- 1/2 cup Chicken Broth; 1/4 cups White Wine (or Substitute With Chicken Broth); 3 cups Fresh Baby Spinach Leaves; 6 ounces, weight Angel Hair, Spaghetti, Orzo Or Linguine Pasta; Fresh Or Dry Parsley (optional)

Servings: persons

4 pieces Tilapia
2 whole Egg Whites
1/2 cups All-purpose Or Whole Wheat Flour
2 teaspoons Salt, Divided
1 teaspoon Ground Black Pepper, Divided
3 Tablespoons Italian Seasonings, Divided
2 Tablespoons Olive Oil
3 cloves Garlic, Minced
1- 1/2 whole Lemons, Juiced
1/2 Tablespoons Capers, Drained
1- 1/2 cup Chicken Broth
1/4 cups White Wine (or Substitute With Chicken Broth)
3 cups Fresh Baby Spinach Leaves
6 ounces, weight Angel Hair, Spaghetti, Orzo Or Linguine Pasta
Fresh Or Dry Parsley (optional)

1
Put egg whites in one bowl, and flour on a plate.
2
To the flour, add 1 teaspoon salt, 1/2 teaspoon pepper, 1 tablespoon Italian Seasonings, and stir to combine.
3
Heat olive oil in a large skillet over medium heat.
4
Dip tilapia into egg whites, then dredge in flour, shaking off excess.
5
Add fish to the skillet and cook each side for 3 minutes until brown.
6
Then, add garlic and brown for a couple of seconds.
7
Next add lemon juice, the remaining Italian Seasonings, salt and pepper, the capers, chicken broth, and white wine.
8
Simmer on low for 10 minutes.
9
Meanwhile, prepare pasta according to package directions.
10
Remove fish to a plate and keep warm.
11
Add spinach to the lemon sauce, cover and steam for 3-4 minutes or just until wilted.
12
To serve: place pasta on a plate, then spinach with lemon sauce next, and the fish on top.
13
Sprinkle with parsley if desired.
14
Note: this recipe can be easily substituted with boneless, skinless chicken breasts, and is also good over rice!

404

kcal

Calories

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Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

A good 1:1 gluten-free flour blend works well if you need a gluten-free version.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 15 ingredients. The key ingredients include: 4 pieces Tilapia, 2 whole Egg Whites, 1/2 cups All-purpose Or Whole Wheat Flour, 2 teaspoons Salt, Divided, and more.

Yes, Lemon Tilapia with Spinach falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Lemon Tilapia with Spinach

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions