Baked Tilapia with Garlic and Herb Oil


For tangy fish everyone will love, bake it to perfection with Mrs. Dash® Garlic & Herb Blend, spinach and olive oil and let the deliciousness begin.

Prep Time:
5 mins
Cook Time:
7 mins
Total Time:
12 mins
4 servings


  • 4 tablespoons Mrs. Dash® Garlic & Herb Blend

  • 4 (6 ounce) tilapia fillets

  • 8 ounces frozen chopped spinach, drained, patted dry

  • ½ cup Spanish onion, chopped into 1/4-inch dices

  • 3 tablespoons olive oil


  1. Rub tilapia fillets with 1 1/2 Tbsp. olive oil. Toss remaining olive oil with spinach and onion in separate bowl.

  2. Sprinkle Mrs. Dash® Garlic & Herb Blend evenly on each fillet.

  3. Lay spinach and onion mixture in 4 lines on a baking sheet. Top each with a tilapia fillet.

  4. Bake 5-7 minutes depending on fillet thickness.

Nutrition Facts (per serving)

281 Calories
13g Fat
4g Carbs
37g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 281
% Daily Value *
Total Fat 13g 16%
Saturated Fat 2g 10%
Cholesterol 62mg 21%
Sodium 117mg 5%
Total Carbohydrate 4g 2%
Dietary Fiber 2g 7%
Total Sugars 1g
Protein 37g
Vitamin C 7mg 34%
Calcium 129mg 10%
Iron 2mg 8%
Potassium 907mg 19%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.