Wilted Spinach and Tilapia Salad


Frozen tilapia gets all dressed up when paired with wilted spinach and plenty of spices.

Wilted Spinach and Tilapia Salad
Photo: Kritsada Panichgul
Total Time:
25 mins


  • 12 ounce fresh or frozen tilapia fillets

  • ¼ teaspoon salt

  • ⅛ - ¼ teaspoon cayenne pepper

  • 1 5-6 ounce package fresh baby spinach

  • 2 tablespoon olive oil

  • 1 8 ounce package fresh button mushrooms, quartered

  • 1 medium leek, sliced

  • 3 garlic, thinly sliced

  • 1 large roma tomato, chopped

  • 2 tablespoon red wine vinegar

  • 1 teaspoon snipped fresh thyme


  1. Thaw tilapia fillets, if frozen. Preheat broiler. Sprinkle fish with the salt and cayenne pepper. Arrange fish on a greased unheated rack of a foil-lined broiler pan. Broil 4 inches from the heat for 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes when tested with a fork. Break fish into bite-size pieces. Cover and keep warm.

  2. Arrange spinach on a serving platter; set aside. In a large skillet heat oil over medium heat. Cook mushrooms, leek, and garlic in hot oil about 4 minutes or until tender. Add tomato and cook about 1 minute more or until softened. Add vinegar and heat through. Add mixture to spinach and toss to coat and lightly wilt. Top with fish and sprinkle with snipped fresh thyme.

Nutrition Facts (per serving)

186 Calories
9g Fat
8g Carbs
20g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 186
% Daily Value *
Total Fat 9g 12%
Saturated Fat 2g 10%
Cholesterol 43mg 14%
Sodium 227mg 10%
Total Carbohydrate 8g 3%
Total Sugars 3g
Protein 20g
Vitamin C 18.3mg 92%
Calcium 70.7mg 5%
Iron 2.5mg 14%
Potassium 564mg 12%
Folate, total 48.4mcg
Vitamin B-12 1.4mcg
Vitamin B-6 0.3mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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