A mild, yet flavorful tilapia recipe, these smothered tilapia fillets recipe is the perfect quick and easy weeknight dinner recipe idea. It’s a dish that’s packed with protein and has just 5 Points per serving.

Not a bad bargain for beautiful, flaky white fish covered in creamy cheese sauce and spinach. And the carrots give this dish a lovely color and crunch too.

It’s a wonderfully healthy fish recipe that the whole family will enjoy and offers a great way to get in protein and nutrients without sacrificing taste.

smothered tilapia fillets

Smothered Tilapia Fillets Recipe

Calories219 kcal
Carbohydrates5 g
Fat8 g
Protein30 g
5 from 1 vote
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes


Servings: 4
  • 16 oz tilapia fillets - 4 fillets, defrosted if using frozen
  • 1 cup frozen spinach - defrosted and squeezed until most liquid is out
  • ¼ cup carrots - finely chopped
  • 4 oz reduced fat cream cheese - at room temp
  • ¼ cup grated Parmesan cheese
  • 1 medium-sized shallot - minced
  • 2 tbsp white wine
  • 1 tsp salt
  • ½ tsp black pepper


  • Preheat oven to 350.
  • Rinse fish and pat dry. Spray a small casserole dish with nonfat cooking spray, and place tilapia fillets inside.
  • In a medium-sized bowl, combine the remaining ingredients, then spread over tilapia.
  • Bake, covered, for about 30 minutes, or until fish flakes easily with a fork.


1 Oven


Serving: 1 smothered filletCalories: 219 kcal (11%)Carbohydrates: 5 g (2%)Protein: 30 g (60%)Fat: 8 g (12%)Fiber: 1 g (4%)
CuisineAmerican Recipes
KeywordSmothered Tilapia Fillets
Cooking Method: Baking Recipes
Main IngredientFish Recipes
Tried this recipe?Mention @laalooshrecipes or tag #laaloosh!

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  1. I just made this tonight. Delicious! Both my kids wanted seconds, and declared it the best fish ever!

  2. Karen Pixie Black Reply

    Delicious! This will be added to my regular rotation! Didn’t taste like a “light” dish at all.

  3. I made this last week, and it. was. so. good!!!!!!! I added extra spinach – I always add extra veggies so things are more filling. Thanks for this one!!

  4. Katie Chapman Reply

    I made this for my husband and I and we both loved it! it was like a delicious spinach dip with a little fish added in. Yum, thank you!

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