Creamy Spinach Baked Tilapia
This was one of the first recipes I fully developed specifically to be dairy-free. I’m not sure how to make this Creamy Spinach Baked Tilapia with dairy, I’m sure I could guess pretty accurately, but I’ve never made it. Being dairy-free there are a lot of ingredients to make different parts of this dish. But it comes together so well, the lemony under tone plays beautifully with the tilapia, the acidity of the tomatoes balances the creamy sauce.
Modifiers and substitutions will be at the bottom like always for anyone that needs to make adjustments. Possibilities include: Gluten free, low carb, and low FODMAP.
Creamy Spinach Baked Tilapia
A delicious 9×13 pan dinner that pairs your tilapia with a hearty side dish and packed full of goodness with the spinach. Follow a few steps to prepare the parts, assemble in the pan and bake.
- 4 Tilapia Fillets
- 150 gram Vermicelli
- 1 cup Water
- 2 large tomatoes, sliced to 1/4" (Or several small)
- ¼ cup Seasoned Breadcrumbs
- ½ cup Shredded Cheese (Feta, Mozzarella, Parmesan, etc)
Cream Sauce
- 400 ml Coconut Milk
- ½ cup Plain Non-Dairy Yogurt
- ½ cup Mayonnaise
- ¼ cup Lemon Juice
- 2 tbsp Nutritional Yeast
- 2 tbsp Garlic Powder
- 1 tsp Cajun Spice Mix (See Link Below)
- ½ tsp Chili Powder
- 1 tsp Salt
Spinach Mixture
- 300 gram Chopped Spinach (Fresh or Frozen, )
- ¼ Medium Onion (Finely Chopped)
- 2 tbsp Butter
- ½ tsp salt
- ¼ tsp Ground Black Pepper
In a medium sized bowl combine all the ingredients to the cream sauce, mix thoroughly and set aside. The flavours will come together as it sets.
Next prepare the spinach mixture. In a large pan on medium heat, melt the butter.
Sauté the onion until translucent, add the spinach and seasonings. Mix well and continue cooking until spinach is fully wilted and heated through.
Preheat oven to [wprm-temperature value=”375″ unit=”F”]
In a 9×13 pan pour half the cream sauce, add 1 cup water, mix in the sautéed spinach and nestle in the uncooked vermicelli. Ensure the noodles are completely covered, add more water if needed.
Cover and bake for 10 minutes.
Season the tilapia with salt, pepper and a little more Cajun Spice mix
Remove 9×13 from oven, uncover and stir the vermicelli and sauce ensuring there is even distribution and check the doneness of the noodle.
Place the tilapia on top of the noodles, cover and return to oven for 5 minutes
Remove the 9×13 from the oven, uncover and pour the remaining cream sauce evenly over the fish. Cover and return to the oven for 10 minutes
Remove the 9×13 from the over, uncover, top with tomato slices, breadcrumbs and cheese. Bake uncovered for 10-15 minutes until golden and brown
Rylan’s Rating: 8.5/10 – ” real good babe”
Link: Cajun Spice Mix
MODIFIERS AND SUBSTITUTIONS
Protein
Tilapia – This would work fine with any mild flavoured white fish, you could also try salmon which would work well with these ingredients.
FODMAP
- Swap a wheat based Vermicelli and try a rice vermicelli or konjac.
- Omit the onion and add about 2 tbsp chopped chives, if dried add them in with the sauce, if fresh add them right at the end before serving.
Low Carb
Choose a konjac noodle or spaghetti squash.
CAULDON CORNER
A look through the magical qualities of the ingredients in Creamy Spinach Baked Tilapia!
- Tomato: Luck, protection, health, love, romance, wellness, ward off negativity, money
- Dairy (Sour Cream, Cheese):
- Lime: Cleansing, protection, healing, love
- Onion: Promises, oaths, protection, banishing, warding, spirituality, energy, psychic powers, male fertility
- Paprika: Boost energy, strength
- Salt: Protection, purification, barrier, shield
- Garlic Powder: Strengths, courage, endurance, protection, health, inspiration, male fertility
- Pepper/Cayenne: Protection, purification, cleansing, banishing. Also antiseptic
- Cilantro/Coriander: Persuasion, prosperity, protection, peace, self-expression, creativity, cleansing