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One Pan Tilapia with Mushrooms and Spinach

August 31, 2017
One pan Tilapia, spinach and mushrooms

Here is a quick, healthy one pan meal that comes together in less than 30 minutes. It is so good even my picky husband will eat it. When I made this it was just me but this can easily feed four or more. You just need a skillet where the fish has plenty of room. My favorite skillet for this is my Calphalon non-stick frying pan.   Cook the fish in batches if needed, or use a large non-stick electric skillet.

Have your mushrooms and garlic sliced and ready to go in the pan. I used bagged baby spinach so no need for washing it. Make it really easy by using pre-sliced mushroom.

Tilapia, mushrooms and spinach

Tilapia, mushrooms and spinach, a complete healthy meal in one pan. This is what a one portion serving looks like.

Sprinkle salt, pepper, garlic powder and dill weed on both sides of your fish. I like using garlic powder here rather than fresh garlic because it doesn’t burn and seasons evenly.

non-stick skillet ready for tilapia

Use a non-stick skillet for this. Heat olive oil and butter until it looks like this. See the foam on the butter? Add your seasoned fish and listen for the sizzle. You know your pan is hot enough if a drop or two of water sizzles and evaporates very quickly from the pan.

Tilapia ready to turn

This is ready to turn. See how the edges have turned just brown and the sides are getting opaque.

The first side should only take 2 to 3 minutes. Tilapia and other white fish need to be cooked until they are flaky all the way through. This is different than salmon which is better rare.

Tilapia lightly seared

This is how it should look when you have turned it the first time. See that nice gold crust. No deep frying needed.

Ok, cook the second side for 2 to 4 minutes. You might need to drop the heat just a bit so it cooks through in the middle. Remember, it will continue to cook a bit once removed from the pan. Check the thickest part of the filet to see that it is almost opaque. You want it just flakey but not dry. Remove fish from pan and keep warm.

Now, reduce the heat to medium, add a bit more oil and throw in the mushrooms. If you like you can also add a bit of white wine or vermouth. Cook the mushrooms for about 4 minutes turning them once or twice. Now add the spinach, fresh garlic and lemon juice. Cook until the spinach is wilted and the garlic is to die for fragrant.

mushrooms underneath, spinach and garlic

Toss the mushrooms, spinach and garlic until the spinach has wilted.

There you have it. A super healthy dinner in one skillet.

One Pan Tilapia, Mushrooms and Spinach

One Pan Tilapia, Mushrooms and Spinach

Yield: 4

One Pan Tilapia with Mushrooms and Spinach

One pan Tilapia, spinach and mushrooms

One pan healthy tilapia with mushrooms and spinach. An easy elegant dinner in under 30 minutes.

Prep Time 7 minutes
Cook Time 15 minutes
Total Time 22 minutes


  • 4   6 oz Tilapia fillets
  • garlic powder
  • dill weed, dried
  • salt and pepper
  • 1   5  to 10 oz pkg fresh baby spinach
  • 1   8 oz package sliced mushrooms
  • 3 to 4 cloves fresh garlic, sliced
  • 1 or 2 lemons cut in half
  • vermouth or white wine, optional
  • 1 tbsp each olive oil and butter


  1. Rinse fish filets and pat damp dry. Season both sides of fish with garlic powder, dill, salt and pepper.
  2. Heat a non-stick skillet over high heat. Add equal parts butter and olive oil to coat bottom of the pan. When the butter is foaming, add the filets to pan. Work in batches if needed. Allow ample room around filets. 
  3. Cook fish until it starts to brown around the edges and the sides are turning opaque. This should take 2 to 4 minutes. Carefully flip the filets. Cook the second side for 2 to 4 minutes turning down the heat if needed. 
  4. Once the filets are just cooked through remove them from the pan and keep warm.
  5. Add oil to coat bottom of the pan. Add the mushrooms and cook 2 to 3 minutes tossing to cook both sides. Add the juice of the lemons. If desired, add wine or vermouth to cover the bottom of the pan and moisten the mushrooms. Add the spinach and fresh garlic. 
  6. Lower the heat and toss until the spinach is wilted and the garlic is fragrant.
  7. Serve hot with a squeeze of lemon juice over the top of the fish.

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Nutrition Information



Serving Size


Amount Per Serving Calories 266Total Fat 11.2gSaturated Fat 4gTrans Fat 0gUnsaturated Fat 7gCholesterol 105mgSodium 483mgCarbohydrates 24gFiber 11gSugar 5gProtein 35.6g

Total calories and fat were calculated wit Cronometer





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  • Tabitha Wagner August 31, 2017 at 11:32 am

    Beautiful presentation, Jeannie. Can I come to dinner soon?

    • August 31, 2017 at 11:34 am

      So glad you stayed high and dry during Harvey.

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