Tilapia is a very mild, white-fleshed fish that bakes and broils very well. Make sure all bones have been removed from the fish before assembling this dish.
INGREDIENTS | SERVES 4
Carb Level: Low
- 10 ounces frozen spinach, thawed and squeezed dry
- ¼ cup minced shallots
- ⅓ cup chicken broth
- ⅛ teaspoon ground nutmeg
- 2 tablespoons butter
- 1 pound skinless tilapia fillets
- ½ cup buttermilk
- 2 eggs, beaten
- ⅛ teaspoon hot pepper sauce
- 2 tablespoons grated Romano cheese
- Seasoned salt, to taste
- Freshly cracked black pepper, to taste
Combine the spinach, shallots, broth, and nutmeg in a medium-sized saucepan over medium heat. Cook, covered, for about 4 minutes, stirring occasionally.
Melt the butter in a medium-sized ovenproof skillet over medium-high heat. Remove from heat and spread the spinach mixture in an even layer in the skillet. Place the tilapia fillets in a single layer on the spinach.
Combine the buttermilk, eggs, and pepper sauce in a small bowl and mix until blended. Pour the mixture over the tilapia and top with the grated cheese. Season with salt and pepper.
Preheat broiler to medium-high with the rack positioned about 6 inches from the heat source. Transfer the skillet to the oven and broil until the sauce is evenly browned and the fish is cooked throughout, about 12 minutes. Turn the skillet once or twice to prevent overbrowning in any areas, if needed.
Remove from heat and let rest for 4 to 5 minutes. (Remember that the handle of the skillet is very hot.) Cut into 4 equal portions and use a spatula to serve.
Preheating the Oven
It's important to make sure your oven is preheated to the proper temperature. Cooking times are based on this assumption. Allow 15 to 20 minutes for your oven to reach the proper temperature.