Greek Tilapia
Warm Walnut-Feta Spinach Salad
Ingredients
- 6 (4-oz) tilapia fillets
- ¼ cup fresh lemon juice
- ¼ cup canola oil
- 1 Tbsp Worcestershire sauce
- 2 tsp Greek seasoning
Instructions
- Preheat oven to 350°F. Arrange fish in a lightly greased shallow baking dish. Whisk together lemon juice, oil, Worcestershire, and seasoning; pour over fish.
- Bake, covered, 15 to 20 minutes or until fish flakes with a fork.
Side Dish Ingredients
- 1 cup Israeli (pearl) couscous (or use other couscous)
- ¼ tsp salt
- ¼ tsp pepper
- ½ cup chopped walnuts
- 2 Tbsp canola oil
- ½ red onion, thinly sliced
- 1 Tbsp Dijon mustard
- 2 Tbsp red wine vinegar
- 1 (10-oz) pkg baby spinach
- ½ cup crumbled feta cheese
Side Dish Instructions
- Cook couscous according to package directions; stir in salt and pepper.
- Meanwhile, toast nuts in hot oil in a skillet over medium-high heat 3 minutes or until fragrant. Add onion; remove from heat. Stir in mustard and vinegar. Fold in spinach until slightly wilted. Sprinkle with cheese.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
191
|
266
|
457
|
| Fat (g) | 11 | 10 | 21 |
| Sat. Fat (g) | 2 | 3 | 5 |
| Protein (g) | 22 | 8 | 30 |
| Carb (g) | 1 | 28 | 29 |
| Fiber (g) | 0 | 3 | 3 |
| Sodium (mg) | 411 | 307 | 718 |
Heart Healthy Meal Plan
This recipe selected from the eMeals Heart Healthy Meal Plan.
Each Dinner Plan Includes:
- Seven Dinner Menus
- Matching Grocery List
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