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Tilapia with Spinach, Mushrooms, Tomatoes and Herbs

Tilapia with mushrooms, tomatoes, and herbs.

Nutritionists recommend eating two servings of fish per week. It’s low-fat, which is great for dieting, but also contains omega-3 fatty acids and vitamins, which are great for the brain.

This recipe bumps up the vitamins and fiber even more by including so many vegetables. (I made it recently but forgot to add the spinach so that’s why you don’t see more green in the picture.. What can I say? I’m a mom and sometimes get distracted!) It’s extremely filling and can almost be a meal in itself. But, if you need something a little more substantial, try adding a cup of wild rice and a salad.


Christine @ onceamonthmeals.com


  • 2 cups mushrooms, chopped
  • 2 cups tomatoes, chopped
  • 2 cups fresh spinach, finely chopped
  • 3/4 cup fresh basil leaves, finely chopped
  • 3/4 cup fresh parsley leaves, finely chopped
  • 3 garlic cloves, minced
  • 3 tablespoons extra-virgin olive oil
  • 1 lime, juiced
  • 1/2 teaspoon lime zest
  • 1/4 teaspoon salt
  • 1/2 teaspoon pepper
  • 4 tilapia fillets (4 ounces each)


  1. Combine chopped mushrooms, tomatoes and spinach and set aside.
  2. Mix basil, parsley, garlic, oil, lime juice, lime zest, salt and pepper in a food processor until smooth.
  3. Put one tilapia fillet into a pint size freezer bag and add 1/4 of the herb mixture. Work tilapia around until fully coated.
  4. Add 1/4 of the chopped mushrooms, tomatoes and spinach.
  5. Repeat for each serving.
  6. Freeze. If cooking immediately, allow fish to marinate at least one hour before baking.

Freezing Directions:

  1. Allow fish to defrost in refrigerator overnight.
  2. Preheat oven on the “Broil” setting.
  3. Place the tilapia on a piece of foil and form a foil packet.
  4. Pour remaining contents in the foil packet and then close packet.
  5. Broil tilapia for about 10 minutes or until fish flakes easily with a fork.

Nutritional Information:

Servings: 4 • Serving Size: 1 tilapia fillet • Calories: 240
Fat: 12 • Protein: 25 • Carbs: 12 • Fiber: 4 • WW Points: 5 • Points+: 7

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7 Responses to “Tilapia with Spinach, Mushrooms, Tomatoes and Herbs”

  1. CoffeePlease says:

    I do something similar but with onions and zucchini instead of mushrooms and spinach. Can’t wait to give this version a spin! Thanks!

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  4. Pamela says:

    I’m confused by the lime. Should it be chopped? Juiced? Quartered?

    I’m in the middle of making this now, so it’s a bit late, but I’m still curious.

    • Emy says:

      Pamela, it looks like the juice of one lime and then the zest. It’s easiest to zest the lime first then juice it afterward.

  5. Amber says:

    I tried this for my family, and it did NOT cook at all! I mean, the edges of the fish were fine, but not done at all! Since everyone was ready to eat, I opened up the foil packets, threw the veggie mix in a skillet and heated until done, and threw the fish fillets on the indoor grill for a few min. Topped the fish with veggies again, and it was great! So I will do this again, but will change the cook method definatly!

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