Baked Tilapia With Tomatoes and Potatoes

Gluten Free
Dairy Free
Very Healthy
Health score
72%
Baked Tilapia With Tomatoes and Potatoes
40 min.
4
380kcal

Suggestions

Ingredients

  • tablespoons capers drained
  • cups cherry tomatoes 
  • teaspoons thyme leaves fresh chopped
  • cloves garlic smashed
  • 0.3 cup kalamata olives pitted
  • servings kosher salt and pepper freshly ground
  • 1.3 pounds new potatoes cut into 1/2-inch pieces
  • tablespoons olive oil extra-virgin
  • 24 ounce tilapia fillets 
  • 0.3 cup citrus champagne vinegar 

Equipment

  • bowl
  • baking sheet
  • oven

Directions

  1. Preheat the oven to 400 degrees F. Toss the potatoes with 1 tablespoon olive oil, 1 teaspoon thyme, 1/4 teaspoon salt, and pepper to taste in a bowl. Coat a rimmed baking sheet with cooking spray; add the potatoes and spread in an even layer. Roast until browned and crisp, tossing halfway through, about 35 minutes.
  2. Meanwhile, toss the tomatoes, olives, capers and garlic with 1 teaspoon olive oil, 2 tablespoons vinegar and 1 teaspoon thyme in a bowl. Coat another baking sheet with cooking spray; add the tomato mixture and spread in an even layer. Roast until softened, 15 minutes.
  3. Mix the remaining 2 teaspoons olive oil and 1 teaspoon thyme, 2 tablespoons vinegar, 1/4 teaspoon salt, and pepper to taste in a bowl; brush on the fish.
  4. Place the fish on top of the roasted tomato mixture and return to the oven until just cooked through, about 10 minutes. Divide among plates and serve with the potatoes.

Nutrition Facts

Calories380kcal
Protein39.76%
Fat26.84%
Carbs33.4%

Properties

Glycemic Index
52.19
Glycemic Load
19.76
Inflammation Score
-9
Nutrition Score
26.402608622675%

Flavonoids

Apigenin
0.04mg
Luteolin
0.74mg
Kaempferol
6.4mg
Myricetin
0.04mg
Quercetin
8.45mg

Nutrients percent of daily need

Calories:379.78kcal
18.99%
Fat:11.46g
17.64%
Saturated Fat:2.2g
13.74%
Carbohydrates:32.1g
10.7%
Net Carbohydrates:27.79g
10.11%
Sugar:5.43g
6.03%
Cholesterol:85.05mg
28.35%
Sodium:545.65mg
23.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.21g
76.42%
Selenium:72.34µg
103.35%
Vitamin C:48.19mg
58.41%
Vitamin B12:2.69µg
44.79%
Vitamin B3:8.62mg
43.09%
Phosphorus:399.62mg
39.96%
Vitamin B6:0.79mg
39.46%
Potassium:1314.12mg
37.55%
Vitamin D:5.27µg
35.15%
Magnesium:92.36mg
23.09%
Manganese:0.45mg
22.3%
Copper:0.38mg
19.05%
Folate:75.1µg
18.78%
Iron:3.13mg
17.38%
Fiber:4.3g
17.21%
Vitamin E:2.48mg
16.52%
Vitamin B1:0.22mg
14.51%
Vitamin B5:1.37mg
13.67%
Vitamin K:12.51µg
11.92%
Vitamin B2:0.18mg
10.86%
Vitamin A:477.29IU
9.55%
Zinc:1.16mg
7.73%
Calcium:62.84mg
6.28%