Blackened Tilapia Sandwich with Cilantro Lime Mayonnaise

Health score
35%
Blackened Tilapia Sandwich with Cilantro Lime Mayonnaise
30 min.
4
1071kcal

Suggestions

Ingredients

  • 0.5 cup butter melted (1 stick)
  • 0.3 cup freshly cilantro leaves chopped
  • teaspoon garlic powder 
  • 0.3 teaspoon ground pepper red
  • tablespoons ground thyme 
  • tablespoon juice of lime fresh
  • cup mayonnaise 
  • teaspoons onion powder 
  • servings mango salsa store-bought
  • teaspoon salt 
  •  kaiser buns split toasted
  • 0.3 cup paprika sweet
  • 40 ounce tilapia fillets 

Equipment

  • bowl
  • frying pan

Directions

  1. In a shallow dish, combine first 6 ingredients.
  2. Pour melted butter into another shallow dish. Dip fish fillets in melted butter and coat with seasoning mixture.
  3. Heat a cast iron skillet over medium-high heat until hot. Cook prepared fish, in batches if necessary, 3 to 4 minutes per side, or until fish flakes easily with a fork.
  4. Spread Cilantro Lime Mayonnaise evenly over toasted buns.
  5. Place blackened fish on bottom half of bun, top with mango salsa, and cover with top half of bun.
  6. In a small bowl, combine all ingredients. Cover and chill.

Nutrition Facts

Calories1071kcal
Protein23.98%
Fat60.64%
Carbs15.38%

Properties

Glycemic Index
64.25
Glycemic Load
23.36
Inflammation Score
-10
Nutrition Score
39.976956533349%

Flavonoids

Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Quercetin
0.55mg

Nutrients percent of daily need

Calories:1070.94kcal
53.55%
Fat:73.05g
112.38%
Saturated Fat:23.01g
143.81%
Carbohydrates:41.69g
13.9%
Net Carbohydrates:36.66g
13.33%
Sugar:6.79g
7.54%
Cholesterol:226.27mg
75.42%
Sodium:1776.72mg
77.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:64.98g
129.96%
Selenium:121.23µg
173.18%
Vitamin K:141.56µg
134.82%
Iron:16.51mg
91.73%
Vitamin A:4421.1IU
88.42%
Vitamin B12:4.59µg
76.58%
Vitamin B3:12.25mg
61.25%
Vitamin D:8.9µg
59.34%
Phosphorus:543.66mg
54.37%
Vitamin E:6.21mg
41.41%
Vitamin B6:0.7mg
35.1%
Potassium:1157.94mg
33.08%
Magnesium:101.36mg
25.34%
Manganese:0.44mg
21.95%
Folate:83.88µg
20.97%
Fiber:5.03g
20.13%
Vitamin B2:0.31mg
17.96%
Vitamin B5:1.77mg
17.65%
Copper:0.32mg
16.17%
Vitamin B1:0.18mg
11.79%
Calcium:114.42mg
11.44%
Zinc:1.6mg
10.67%
Vitamin C:3.4mg
4.12%