Spinach-baked tilapia is a good recipe that uses low-calorie, healthy ingredients. Tilapia is a low-calorie fish, and baking is a cooking process that typically doesn't add fats or extra calories.
Spinach-baked tilapia requires four tilapia fillets, cooking spray, 10 ounces of baby spinach, 1/4 cup chicken broth and 1/4 teaspoon onion powder. In addition, the recipe calls for a dash of salt and pepper, 3 teaspoons of Creole seasoning, one small chopped tomato and four green onions sliced thin. Use a fat-free cooking spray to reduce calories.
Preheat the oven to 350 degrees Fahrenheit. Spray a baking dish with the cooking spray. Add the cleaned spinach. Sprinkle a small amount of salt, pepper and onion powder on the spinach. Add the chicken broth for additional flavor. Season the tilapia fillets with the Creole seasoning and a light coating of salt and pepper. Place the tilapia fillets on top of the spinach. Cover the fillets with the tomatoes and green onions. Cover the baking dish, and put it in the preheated oven. The dish should bake for about 25 minutes.
Another healthy, low-calorie recipe for tilapia is lemon garlic tilapia. This recipe requires four tilapia fillets, 3 tablespoons of fresh lemon juice, 1 tablespoon of butter, 1 chopped clove of garlic and 1 teaspoon of dried parsley flakes, plus pepper to taste. A fat-free, butter-flavored cooking spray can replace the butter to lower calories even further. Preheat the oven to 375 degrees Fahrenheit. Spray the cooking spray in a baking dish. Spread the tilapia fillets evenly in the dish. Pour the lemon juice over the tilapia, then sprinkle the chopped garlic, dried parsley flakes and pepper over the tilapia. Bake the dish for about 30 minutes.