Tilapia with White Beans and Spinach

Elevate your weeknight dinner with this wholesome and flavorful Tilapia with White Beans and Spinach recipe. Combining tender, perfectly seared tilapia fillets with a nutrient-packed medley of garlicky spinach, juicy cherry tomatoes, and creamy white beans, this dish offers a delightful balance of lean protein and vibrant vegetables. A squeeze of fresh lemon juice brightens the flavors, while a hint of paprika adds subtle warmth to each bite. Ready in just 25 minutes, it’s the perfect quick and healthy option for busy evenings. Serve this one-pan masterpiece on its own or pair with crusty bread for a satisfying meal that’s as nutritious as it is delicious. Keywords: tilapia recipe, white beans and spinach, healthy one-pan dinner, quick seafood recipes, Mediterranean-inspired meals.

Nutriscore Rating: 79/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces tilapia fillets
• 2 tablespoons olive oil
• 3 cloves garlic cloves, minced
• 1.5 cups cherry tomatoes, halved
• 1 15-ounce can canned white beans, drained and rinsed
• 4 cups baby spinach
• 2 tablespoons lemon juice
• 1 teaspoon salt
• 0.5 teaspoons black pepper
• 0.5 teaspoons paprika
• 2 tablespoons parsley, chopped (optional)

Directions

Step 1

Pat the tilapia fillets dry with paper towels and season both sides with 0.5 teaspoon of salt, 0.25 teaspoon of black pepper, and 0.5 teaspoon of paprika.

Step 2

Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the fillets and cook for 3-4 minutes per side, until golden and cooked through (internal temperature should reach 145°F). Remove from the skillet and set aside on a plate.

Step 3

In the same skillet, heat the remaining 1 tablespoon of olive oil. Add the minced garlic and sauté for 30 seconds, until fragrant.

Step 4

Add the halved cherry tomatoes and cook for 2 minutes, stirring occasionally.

Step 5

Stir in the white beans and cook for an additional 2 minutes until heated through. Season with the remaining 0.5 teaspoon of salt and 0.25 teaspoon of black pepper.

Step 6

Add the baby spinach to the skillet and cook for 1-2 minutes, stirring, until wilted.

Step 7

Squeeze 2 tablespoons of fresh lemon juice over the vegetable mixture and stir to combine.

Step 8

Carefully place the cooked tilapia fillets back onto the skillet, spooning the vegetable mixture over the top. Cook for 1 minute to reheat if necessary.

Step 9

Garnish with chopped parsley, if desired, and serve immediately.

Nutrition Facts

Serving size	(1251.8g)

Amount per serving	% Daily Value*
Calories	1225.7

Total Fat 41.2g	0%
Saturated Fat 8.7g	0%
Polyunsaturated Fat 2.7g
Cholesterol 228mg	0%
Sodium 3152.0mg	0%
Total Carbohydrate 85.3g	0%
Dietary Fiber 26.5g	0%
Total Sugars 8.8g
Protein 133.0g	0%

Vitamin D 0IU	0%
Calcium 417.6mg	0%
Iron 16.6mg	0%
Potassium 3536.3mg	0%

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

Source of Calories

Fat: 29.8%

Protein: 42.8%

Carbs: 27.4%