This tilapia recipe is different from your run-of-the-mill fish recipes, and it's quite good! It's also nutritious and great if you're on a diabetic diet or want to "eat healthy." The fish gets a loaded vegetable topping--onions, celery, mushrooms, garlic, and spinach--with a little Swiss or Gruyere cheese. I usually air fry the fish in about 20 minutes. The tilapia comes out moist, and the topping is savory and delicious, giving the mild fish extra taste. You can also bake the fish, if you prefer. This isn't a fussy recipe, and I soften the vegetables in the microwave to speed the cooking process and make the recipe easy enough for a weeknight. We like the fish served with a green vegetable, salad, and sometimes bread or muffins. Enjoy!
Vegetable and Swiss or Gruyere Cheese Topped Tilapia -- Serves 2+
1/4 cup of chopped onion
1/4 cup of chopped celery
1/4 cup of shredded or finely chopped carrot
3-4 large mushrooms, chopped
1-2 teaspoons of chopped garlic
1 cup of fresh spinach leaves
1/8 teaspoon of salt
1/8 teaspoon of pepper
1/2 teaspoon of Dijon mustard
2 tablespoons of plain Greek yogurt
1/4 cup of dried or stale whole-wheat bread crumbs (about half a whole-wheat English
muffin)
4 tablespoons of shredded Swiss or Gruyere cheese, divided
3/4 - 1 pound of tilapia filets
1 teaspoon of lemon juice
Put the chopped onion, celery, carrot, and mushrooms in a medium bowl with a couple of teaspoons of water and microwave them for 3-5 minutes or until they are very soft. Stir in the chopped garlic and the spinach leaves. The spinach leaves should soften into the hot vegetable mixture as you stir. Stir in the salt, pepper, mustard, Greek yogurt, bread crumbs, and 3 tablespoons of the cheese. Set the mixture aside for a few minutes. Spritz an 8-inch square pan with non-stick cooking spray or line the pan with foil and spritz the foil for easy cleanup. Pat the fish dry with a paper towel and cut it in half using the vertical line that runs down the fish as a guide. Lay the thicker pieces of fish on the edges of the pan and the thinner pieces, slightly overlapping, in the center of the pan. Drizzle the lemon juice on top of the fish. Divide the vegetable mixture evenly among the filets and spread the vegetable mixture out to cover the top of each filet. Sprinkle the remaining cheese on top of the filets.
Air Fryer: Air fry the filets at 320 degrees for 20-25 minutes or until golden brown on top and the fish flakes easily with a fork.
Oven: Preheat the oven to 350 degrees and bake the fish for about 25 minutes or until golden brown on top and the fish flakes easily with a fork.
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