Spinach Stuffed Portobello Mushrooms with Baked Tilapia Fish
I love my veggies and I am a big eater of fish!
Simple dinner tonight. I had some frozen spinach in the freezer I needed to use that I thought would be the perfect match for some beautiful large Portobello Mushroom caps I got at the grocery yesterday. Serving up this side to go with fish. Healthy dinner, sure to complete your serving of vegetables, fiber and protein for the day.
What better match for my Spinach Stuffed Portobello Mushrooms than to go with a beautiful piece of fresh Tilapia. I find lots of folks don’t think much of Tilapia, so here are some things I think you should know, sure to change your mind, about purchasing the next time you are at the grocery.
Tilapia is an inexpensive, mild flavored, very lean fish and is an excellent source of omega-3 fatty acids and protein. A 3.5-ounce serving contains the following all of which I really like:
Tilapia fish facts:
- Calories: 128
- Carbs: ZERO
- Protein: 26 grams
- Fats: 3 grams
- Niacin: 24% of the RDI
- B12: 31% of the RDI
- Phosphorus: 20% of the RDI
- Selenium: 78% of the RDI
- Potassium: 20% of the RDI
What you will need to make your Spinach Stuffed Portabellas:
- One large bag of frozen spinach
- Four large Portobella mushroom caps
- Zest of one lemon
- 4 dashes of Nutmeg
- One large sweet Onion
- A drizzle of Extra Virgin Olive Oil
- 4 teaspoons of Reduced Fat Goat Cheese
Instructions:
- Preheat Oven to 350 degrees
- Defrost your frozen spinach in a covered ceramic dish in the microwave for about 12 minutes. When done, add your spinach to a colander and push down into the colander with a paper towel to drain out most of the liquid.
- Add your one large sweet onion sliced to your pan with just a drizzle of Extra Virgin Olive Oil with a pinch of Salt and Pepper. Cook your onions down until caramelized.
- Add your Spinach to the Onions
- Add the zest of an entire Lemon
- Add 4-5 dashes of Nutmeg
- Add 4 teaspoons of your Reduced Fat Goat Cheese
- Toss all together until your Goat Cheese is fully incorporated and your Spinach looks creamy.
- Stuff your Portobella mushroom caps with your Spinach mixture
- Sprinkle the tops with Italian Breadcrumbs
- Drizzle the tops with Extra Virgin Olive Oil
- Place in the oven for 20 minutes at 350 degrees. Before I take out, I switch the oven to Broil and do so for about 5 minutes till the breadcrumbs on top are browned.
What you will need and Instructions for your Tilapia:
- Preheat the oven to 350 degrees
- Four fillets of Tilapia
- Place your Tilapia on a foil lined baking sheet
- Season liberally- I like to season mine with Seafood Seasoning blend by Frontier or their Salt Free Lemon Pepper and then I sprinkle on some dill.
- Place in the oven for 20 minutes… all depends on how big and thick are the fillets. To test at 23 minutes, simply insert your fork into the thickest section of the fish and give a twist with your fork…. it is done when it easily flakes.
Plate your meal and what i like to do with my Tilapia is to drizzle with just a bit of Fig Balsamic Glaze.
Easy, Healthy and Delicious! Should we have leftover stuffed mushrooms, for lunch the next day I will add one sunny side up egg on top. Perfect lunch!