Tilapia And Mushroom Over Garlicky Spinach [Bulkbites.com]

• Servings: 1
• Time: 30 minutes

I am a big seafood lover and try different seafood recipes frequently. Tilapia is a wonderful fresh water fish that contains few calories and sodium. It is rich in protein, essential fatty acids and minerals. In this recipe Tilapia is cooked with mushrooms and served over a bed of garlicky spinach. The recipe is rich in protein, fiber, vitamins, minerals and antioxidants.

Nutrition

• calories: 542
• protein: 33
• carbs: 75
• fat: 14
• saturated fat: 2.45
• polyunsaturated fat: 1.86
• monounsaturated fat: 7.93
• cholesterol: 62
• sodium: 413
• potassium: 800
• dietary fiber: 3.68
• sugars: 2.94
• vitamin a: 144
• vitamin c: 20
• calcium: 79
• iron: 3
• magnesium: 0
• complex carbs: 68.38
• other fats: 1.76

Ingredients

• 1 fillet Fish, tilapia, raw
• 1 mushroom chopped Portobello Mushroom, fresh, raw
• 1 cup Spinach, raw
• 1 tbsp chopped Garlic
• 10 gram Wheat flour, whole-grain, soft wheat
• 10 gram Sparkling white wine
• 2 tsp Oil, olive, salad or cooking
• 0.5 cup Soup, stock, chicken, home-prepared
• 1 fl oz Lemon juice, raw
• 1 dash Salt, table
• 1 tbsp Spices, pepper, black

Instructions

• Season the fillet with salt and pepper and sprinkle 1 teaspoon flour over it.
• Take a large non stick pan and heat 1 teaspoon oil. Cook the fillet over low heat 3-4 minutes per side until lightly brown. Remove the fillet to a bowl and cover with foil to keep warm.
• In the same pan sauté chopped mushrooms for 5-6 minutes until soft and tender. Keep warm along with fillet.
• In the same pan, heat one teaspoon oil and sauté garlic until fragrant. Add spinach and cook until wilted and all the liquid evaporated. Remove to a bowl and keep warm.
• Finally prepare the sauce; in the same pan add stock and wine and cook until boiling. Whisk 1 teaspoon of flour with little water and add to the sauce while stirring constantly. Add salt and pepper and cook until thick.
• To serve place garlicky spinach in a platter, top with fillet and mushrooms. Pour the sauce over it.