Pan-Fried Tilapia with Boiled Potatoes and Spinach

Name: Pan-Fried Tilapia with Boiled Potatoes and Spinach
Total time: 25 min
Yield: 1 serving
Ingredients: 1 tilapia fillet; 1 small potato, peeled and quartered; 1 handful baby spinach; Olive oil; Salt; Pepper; Parsley (for garnish)

Prev List Next

AI-generated image

25 minTotal time

EasyDifficulty

400kcal / serving

Ingredients

For 1 serving

servings

Ingredient substitutions

Tilapia A similarly sized mild white-fish fillet, such as cod or haddock.
Baby spinach An equal handful of tender kale leaves, with any tough stems removed.
Parsley Fresh dill for a similarly fresh herbal garnish.

Nutrition per serving

Estimated values for 1 serving, 400 kcal

Protein35 g

Carbohydrates32 g

Fat14 g

Fiber 4 g · Sugar 2 g · Sodium 550 mg

PDF Find nearby

This dish is a protein-rich and nutritious main meal that is both easy to make and delicious.

Main Dish

Steps

Preheat a non-stick pan over medium heat with a drizzle of olive oil.
Lightly season the tilapia with salt and pepper.
Place the fish in the pan and cook for about 5 minutes on each side until cooked through.
Meanwhile, boil the potato pieces in a pot of salted water for about 8 minutes until soft.
Once the potatoes are cooked, add the spinach to the boiling water, stirring to combine. Allow to cook for a minute before draining.
To serve, plate the cooked tilapia, potatoes and spinach. Garnish with parsley.

Tips for Pan-Fried Tilapia with Boiled Potatoes and Spinach

The tilapia is ready when its flesh looks opaque throughout and separates into moist flakes; avoid cooking until it turns dry.
Keep the potato pieces similar in size so they soften evenly; very small pieces may become waterlogged during boiling.
A wide non-stick pan gives the fillet room to brown evenly, while a slotted spoon helps lift it without breaking.

Drink pairing

A crisp, unoaked Sauvignon Blanc
Its bright acidity and light body complement the mild fish and fresh greens without overwhelming the potatoes.

0% option: Sparkling water with lemon

Storage

Refrigerate leftovers within 2 hours in a covered container and use within 3–4 days. Reheat until steaming hot; the fish may become drier on reheating.

Frequently asked questions

How can I tell when the tilapia is cooked?

It should look opaque through the thickest part and flake easily when gently pressed with a fork.

Why did my tilapia stick or break in the pan?

The pan may not have been fully heated, or the fish may have been moved too soon. Let it release naturally before turning, and use a broad spatula.

Can I prepare any part ahead?

You can peel and quarter the potato shortly ahead; keep it covered in cold water in the refrigerator, then drain before cooking. The fish and greens are best cooked just before serving.