Spinach Stuffed Parmesan Tilapia

INGREDIENTS

tilapia fillets

egg, lightly beaten

2 tbsp

whole wheat panko

2 tbsp

grated parmesan

1 tsp

Italian seasoning

1/2 tsp

garlic powder

1/2 tsp

paprika

Salt and Pepper

1 tsp

olive oil

1/2 cup

onion, small diced

2 cloves

garlic, minced

5 oz

baby spinach

1/2 tbsp

fat free cream cheese

1 tsp

crushed red pepper (could use more if you wanted)

1 tsp

basil (or italian seasoning)

Salt and Pepper,

2 tbsp

chicken stock

2 tbsp

white wine (I like to use Sauvignon Blanc for cooking)

1 tbsp

lemon juice (depending on how much of a lemon taste you want)

2 tbsp

fat free half and half or heavy cream substitute (I used the heavy cream substitute)

1 tsp

cornstarch

1 tsp

unsalted butter

Salt and Pepper,