If you’re looking for a well-balanced, tasty, and wholesome dinner, this Baked Lemon Herb Tilapia with Spiced Sweet Potato Wedges and Garlic Spinach is a great choice. This meal combines lean protein, nutrient-rich vegetables, and complex carbohydrates for a complete dish that satisfies both your hunger and your health goals.
What is Baked Lemon Herb Tilapia with Sweet Potatoes and Spinach?
This recipe features flaky, lemon-scented tilapia baked with herbs, perfectly spiced sweet potato wedges, and nutritious sautéed spinach cooked with fresh garlic. Everything comes together easily and fills your kitchen with delicious aromas. It’s a great meal for any night of the week, offering fine dining taste with simple ingredients.
Why This Meal is Good for You
Health Benefits
Tilapia is a lean source of protein that’s low in fat and calories. It’s also a good source of vitamin B12, selenium, and potassium. When baked instead of fried, tilapia becomes an even healthier option for people trying to support heart health or manage their weight.
Sweet Potatoes are complex carbs loaded with fiber, vitamin A, and vitamin C. They offer a slower-burning energy than simple carbs, making them great for energy and digestion.
Spinach brings iron, folate, and calcium to the mix. Cooked with garlic and olive oil, it adds flavor and important antioxidants that boost your immune system and promote healthy skin and bones.
Precautions
While tilapia is generally safe and healthy, be mindful of its source. Farmed tilapia can sometimes contain higher levels of unhealthy fats than wild-caught. Also, people prone to kidney stones may want to limit their spinach intake due to its oxalate content. Lastly, watch for salt intake if you’re monitoring sodium levels, and adjust seasoning accordingly.
Recipe: Baked Lemon Herb Tilapia with Spiced Sweet Potato Wedges and Garlic Spinach
Ingredients
For the Tilapia:
- 4 tilapia fillets
- 2 tablespoons olive oil
- 1 lemon (zested and juiced)
- 2 cloves garlic, minced
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- Salt and pepper to taste
For the Sweet Potato Wedges:
- 2 large sweet potatoes, cut into wedges
- 1 tablespoon olive oil
- 1/2 teaspoon paprika
- 1/2 teaspoon cayenne pepper (optional, for some kick)
- Salt and pepper to taste
For the Garlic Spinach:
- 5 cups fresh spinach leaves
- 1 tablespoon olive oil
- 2 garlic cloves, minced
- Salt to taste
Instructions
Step 1: Prepare and Bake the Sweet Potato Wedges
Preheat your oven to 400°F (200°C). In a large bowl, toss the sweet potato wedges with olive oil, paprika, cayenne, salt, and pepper. Spread the wedges evenly on a baking sheet lined with parchment paper and bake for 25–30 minutes, flipping halfway through, until crispy on the outside and tender inside.
Step 2: Bake the Tilapia
While the sweet potatoes are baking, prepare the tilapia. Preheat another baking sheet or use a separate tray. In a small bowl, mix olive oil, lemon zest, lemon juice, minced garlic, thyme, oregano, salt, and pepper. Brush this marinade over both sides of the tilapia fillets. Place the fillets on the tray and bake in the same oven for 12–15 minutes until the fish flakes easily with a fork.
Step 3: Sauté the Garlic Spinach
In a large skillet over medium heat, add olive oil and minced garlic. Cook for about 1 minute, making sure the garlic doesn’t burn. Add the fresh spinach and sauté for 2–3 minutes, stirring often, until the leaves are wilted. Season with a pinch of salt.
Step 4: Serve Everything Together
Place one fillet of baked tilapia on each plate, add a serving of sweet potato wedges, and a scoop of garlic sautéed spinach on the side. Optional: Garnish the fish with a lemon wedge or fresh herbs like parsley.
Conclusion
This Baked Lemon Herb Tilapia with Spiced Sweet Potato Wedges and Garlic Spinach is more than just a delicious dinner—it’s a nutrient-packed, balanced meal that supports a healthy lifestyle. Whether you’re trying to eat cleaner, lose weight, or just serve something new and tasty, this dish checks all the boxes. Easy to make and full of flavor, it’s a recipe you’ll come back to again and again.
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