Baked Tilapia with Cauliflower & Carrots

Gluten Free
Dairy Free
Health score
20%
Baked Tilapia with Cauliflower & Carrots
40 min.
6
239kcal

Suggestions

Ingredients

  • cup pickled carrots canned drained
  • cups cauliflower florets coarsely chopped
  • cloves garlic minced
  • 0.3 cup real mayo mayonnaise kraft
  • 0.3 tsp paprika 
  • 0.5 lb potatoes red cut into 1/2-inch cubes
  • 1.5 lb tilapia fillets 

Equipment

  • baking sheet
  • oven
  • knife
  • baking pan
  • aluminum foil

Directions

  1. Preheat oven to 375F.
  2. Mix mayo and garlic; set aside.
  3. Combine vegetables; spoon evenly onto centers of six 12-inch squares of heavy-duty foil. Top each with 1 fish fillet.
  4. Sprinkle with paprika. Bring up foil sides. Double fold top and ends to seal each packet, leaving room for heat circulation inside.
  5. Place packets in 15x10x1-inch baking pan or on baking sheet.
  6. Bake 30 min. or until fish flakes easily with fork.
  7. Remove packets from oven; let stand 5 min.
  8. Cut slits in foil with sharp knife to release steam before opening each packet.
  9. Serve topped with mayo mixture.

Nutrition Facts

Calories239kcal
Protein40.56%
Fat42.62%
Carbs16.82%

Properties

Glycemic Index
28.97
Glycemic Load
1.13
Inflammation Score
-10
Nutrition Score
18.938260907712%

Flavonoids

Apigenin
0.01mg
Luteolin
0.05mg
Kaempferol
0.17mg
Myricetin
0.02mg
Quercetin
0.49mg

Nutrients percent of daily need

Calories:238.78kcal
11.94%
Fat:11.45g
17.62%
Saturated Fat:2.19g
13.66%
Carbohydrates:10.16g
3.39%
Net Carbohydrates:8.2g
2.98%
Sugar:2.23g
2.47%
Cholesterol:61.93mg
20.64%
Sodium:169.75mg
7.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.52g
49.04%
Vitamin A:3621.97IU
72.44%
Selenium:48.24µg
68.92%
Vitamin B12:1.81µg
30.11%
Vitamin K:31.04µg
29.57%
Vitamin B3:5.26mg
26.28%
Vitamin C:20.89mg
25.32%
Phosphorus:242.41mg
24.24%
Vitamin D:3.54µg
23.6%
Potassium:691.07mg
19.74%
Vitamin B6:0.35mg
17.71%
Folate:57.77µg
14.44%
Magnesium:47.04mg
11.76%
Manganese:0.2mg
9.83%
Vitamin B5:0.97mg
9.68%
Copper:0.16mg
8.22%
Fiber:1.96g
7.84%
Vitamin B1:0.11mg
7.43%
Vitamin E:1.06mg
7.08%
Vitamin B2:0.12mg
7.07%
Iron:1.18mg
6.55%
Zinc:0.67mg
4.5%
Calcium:32.52mg
3.25%