A mild, yet flavorful tilapia recipe, these Smothered Tilapia Fillet 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

Tilapia, smothered in a creamy spinach and cheese sauce, is truly a remarkable light dinner idea. So delicious, so flavorful and so easy to make with very little prep. At just 5 Points per serving, these Smothered Tilapia Fillets are divine.


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


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

Preparation time: 15 minute(s)

Cooking time: 30 minute(s)

Diet type: Pescatarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Culinary tradition: USA (General)

Entire recipe makes 4 servings
Serving size is 1 smothered fillet
Each serving = 5 Points

PER SERVING: 219 calories; 8g fat; 5g carbohydrates; 30g protein; 1g fiber


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

  2. Laurie Knight

    This was delicious! Even my hubby enjoyed it!

  3. Karen Pixie Black

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

  4. 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!!

  5. Katie Chapman

    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!