Ingredients

• 16 ounces Tilapia fillet
• 1 pound fresh spinach, chopped
• 4 scallions, chopped
• 1 tablespoon olive oil
• 6 tablespoons plain yogurt, fat free
• 2 tablespoons white wine
• 3 tablespoons Parmesan cheese
• 1 tablespoon lemon juice
• 1/4 teaspoon pepper
• 1/4 teaspoon nutmeg
• 1/4 teaspoon salt
• 2 cups cooked brown or white rice, prepared according to package instructions
  

Directions

1. Spray a casserole dish with non-stick cooking spray and sauté spinach and scallions in olive oil until tender.
   
2. Remove from heat and drain mixture.
   
3. Add yogurt, white wine and Parmesan cheese to spinach and mix well.
   
4. Spread spinach mixture on bottom of casserole dish.
   
5. Lay Tilapia on top of spinach.
   
6. Brush fish with lemon juice, and season with pepper and herbs of choice.
   
7. Bake in preheated 350-degree oven 30 to 40 minutes, or until fish flakes apart.
8. Serve over cooked rice
   

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