What's for Dinner

Fish Filets and Pine Nuts-Mayo Clinic Health System

Fish Filets & Pine Nuts on Spinach

Time Prep: 5 minutes

Total: 12 minutes

Servings Total: 4 servings

What You Need:

1 1/2 Tbsp. (37.5mL) olive oil

1 10 Oz. (280g) bag spinach, cleaned and washed

1 Tbsp. (15mL) pine nuts

2 Tbsp. (30mL) grated Parmesan cheese

1 1/2 Tbsp. (37.5mL) Mrs. Dash® Garlic and Herb Seasoning Blend

1 lb. (454g) fresh tilapia fillets


Make It:

HEAT 1/2 Tbsp. (7.5mL) olive oil over medium high heat in a large skillet. Add spinach. Cover and cook for 4-5 minutes or until spinach is wilted.

PLACE spinach on platter, sprinkle with pine nuts, grated Parmesan cheese and Mrs. Dash® Garlic and Herb Seasoning Blend. Toss well and keep warm.

Meanwhile in a large skillet add remaining olive oil; heat over medium high heat. Add fish fillets and cook 2-3 minutes, turn and cook on other side. Serve on spinach.


Fresh spinach

Pine nuts

Mrs. Dash Garlic & Herb Seasoning Blend

Tilapia fillets


Olive oil

Parmesan cheese



Calories:  236

Total fat:  14g

Trans fat:  0g

Sodium: 160 mg

Potassium:  770mg

Total Carbohydrates:  3mg

Protein:  25mg

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