Low-Fat Jalapeno Garlic Tilapia

May 10, 2023May 10, 20230 16
Low-Fat Jalapeno Garlic Tilapia for Healthy Dinner
in Fish

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 tilapia fillets
1/2 cup white flour
1 tablespoon olive oil
1 teaspoon garlic , chopped
1/4 cup jalapeno , diced
1 cup spinach , chopped & de-stemmed
1 pinch salt
1 pinch pepper
1 pinch garlic salt
2 ounces half-and-half
2 ounces milk
5 ounces angel hair pasta
1 teaspoon fresh parsley
1/8 cup roma tomato , diced
1/2 tablespoon butter
1/2 teaspoon lemon juice
1 teaspoon white wine

Nutrision Information

Servings Per Recipe
2
Calories
402
Sugar
6g
Fat
12g
If you're looking for a healthy and flavorful dinner option, give this low-fat jalapeno garlic tilapia recipe a try. With just a handful of ingredients, this dish comes together quickly and easily. The tender and flaky tilapia fillets are seasoned with garlic and jalapeno peppers, adding a kick of flavor without adding too many calories. The spinach sauce is creamy and delicious, and the angel hair pasta makes the perfect base for this tasty meal. Whether you're feeding your family or entertaining guests, this dish is sure to be a crowd-pleaser.

Instructions

1.Season the tilapia fillets with salt, pepper, and garlic salt.
2.Dredge the fillets in flour, shaking off any excess.
3.Heat the olive oil in a skillet over medium heat.
4.Add the tilapia fillets to the pan and cook for about 2-3 minutes on each side, or until browned and cooked through.
5.Remove the tilapia fillets from the skillet and set aside.
6.Add the garlic and jalapeno peppers to the skillet and sauté for 2-3 minutes, or until fragrant.
7.Add the chopped spinach, half-and-half, and milk to the skillet, and stir to combine.
8.Cook the spinach mixture over low heat for 4-5 minutes, or until the spinach has wilted.
9.Meanwhile, cook the angel hair pasta according to package instructions.
10.Drain the pasta and toss it with 1/2 tablespoon of butter and the lemon juice.
11.Divide the pasta between two plates, and top each with a tilapia fillet.
12.Spoon the spinach mixture over the top of the tilapia, and garnish with diced tomatoes and fresh parsley.

PROS

Low in fat and calories, this dish is a healthy and tasty option for dinner.

Garlic and jalapeno peppers add a kick of flavor, while the spinach adds important vitamins and minerals.

CONS

Some may find the spicy jalapeno peppers too overpowering for their taste.

If you are not a fan of spicy food, use a milder pepper, or omit it completely.

HEALTH & BENEFITS

Tilapia is an excellent source of protein, with a low-fat content of only 1.7 grams per 3-ounce serving.
Garlic has antibacterial and antiviral properties, and may help to reduce inflammation.
Jalapeno peppers contain capsaicin, which has been linked to a reduced risk of chronic diseases such as cancer and heart disease.
Spinach is packed with important vitamins and minerals, including vitamin K, vitamin A, and iron.

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