Baked Tilapia With Herb Butter

Gluten Free
Health score
41%
Baked Tilapia With Herb Butter
35 min.
4
358kcal

Suggestions

Ingredients

  • stalks celery sliced
  • tablespoons tarragon fresh chopped
  • servings kosher salt and pepper freshly ground
  • cups mushrooms mixed sliced
  • bunch scallions sliced
  • 24 ounce tilapia fillets 
  • tablespoons butter unsalted softened

Equipment

  • bowl
  • baking sheet
  • oven
  • aluminum foil

Directions

  1. Preheat the oven to 400 degrees F. In a small bowl, mix the butter and tarragon until combined; set aside.
  2. Lay out 4 large pieces of foil.
  3. Layer the vegetables in the center of each piece of foil, starting with the mushrooms, then the celery and scallions. Dot the vegetables with some of the herb butter (use about half) and season each portion with 1/4 teaspoon salt, and pepper to taste.
  4. Lay the tilapia fillets over the vegetables; dot with the remaining herb butter.
  5. Sprinkle each fillet with 1/4 teaspoon salt, and pepper to taste.
  6. Bring the foil ends together, fold over and crimp closed on all sides to make sealed packets.
  7. Place the packets on a baking sheet and bake until the fish is cooked through but still moist, 18 to 22 minutes.
  8. Remove the packets from the oven and let sit 2 minutes before opening.
  9. Transfer the fish and vegetables to plates and drizzle with the cooking juices.
  10. Photograph by Antonis Achilleos

Nutrition Facts

Calories358kcal
Protein42.85%
Fat37.33%
Carbs19.82%

Properties

Glycemic Index
41.5
Glycemic Load
4.42
Inflammation Score
-8
Nutrition Score
32.989130538443%

Flavonoids

Apigenin
1.14mg
Luteolin
0.42mg
Kaempferol
0.17mg
Quercetin
0.8mg

Nutrients percent of daily need

Calories:358.36kcal
17.92%
Fat:15.69g
24.13%
Saturated Fat:8.27g
51.69%
Carbohydrates:18.74g
6.25%
Net Carbohydrates:12.03g
4.38%
Sugar:6.06g
6.74%
Cholesterol:115.15mg
38.38%
Sodium:339.25mg
14.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.52g
81.04%
Selenium:84.47µg
120.68%
Vitamin B3:15.88mg
79.4%
Phosphorus:568.42mg
56.84%
Vitamin B6:1.06mg
52.79%
Manganese:0.91mg
45.67%
Vitamin B12:2.71µg
45.19%
Vitamin B5:4.34mg
43.37%
Vitamin D:6.39µg
42.58%
Potassium:1430.39mg
40.87%
Vitamin B2:0.68mg
39.81%
Magnesium:109.16mg
27.29%
Fiber:6.7g
26.82%
Vitamin K:27.5µg
26.19%
Copper:0.49mg
24.68%
Folate:98.45µg
24.61%
Zinc:3.11mg
20.76%
Iron:3.18mg
17.68%
Vitamin A:736.28IU
14.73%
Calcium:85.19mg
8.52%
Vitamin B1:0.12mg
8.32%
Vitamin E:1.15mg
7.64%
Vitamin C:4.12mg
4.99%