Blackened Tilapia Sandwiches with Cilantro-Lime Mayonnaise

Health score
45%
Blackened Tilapia Sandwiches with Cilantro-Lime Mayonnaise
17 min.
4
1170kcal

Suggestions

Ingredients

  • 0.5 cup butter melted (1 stick)
  • 0.3 cup cilantro leaves fresh chopped
  • 0.5 cup cilantro leaves fresh chopped
  • clove garlic minced
  • teaspoon garlic powder 
  • 0.3 teaspoon ground pepper red
  • tablespoons ground thyme 
  •  jalapeños diced seeded
  •  juice of lime juiced
  •  mangos diced peeled
  • cup mayonnaise 
  • tablespoon olive oil 
  • teaspoons onion powder 
  • small orange bell pepper diced
  • 0.5 small onion diced red
  • 0.5 teaspoon salt 
  • teaspoon salt 
  • servings salt and pepper black freshly ground
  •  kaiser rolls split toasted
  • 0.3 cup paprika sweet
  • 40 ounce tilapia fillets 

Equipment

  • bowl
  • frying pan

Directions

  1. Heat a cast-iron skillet over medium-high heat until hot.
  2. In a shallow dish, combine the paprika, thyme, onion powder, garlic powder, salt, and red pepper.
  3. Pour the melted butter in another shallow dish.
  4. Dip the fish fillets in the melted butter, then coat with the seasoning mixture. Cook the prepared fish, in batches if necessary, until the fish flakes easily with a fork, 3 to 4 minutes per side.
  5. Spread the Cilantro-Lime Mayonnaise evenly over the toasted buns.
  6. Place the blackened fish on the bottom half of the bun, top with Mango Salsa, and cover with the top half of the bun.
  7. In a small bowl, combine all the ingredients. Cover and chill.
  8. Combine all the ingredients in a small bowl, tossing gently to coat. Cover and refrigerate.

Nutrition Facts

Calories1170kcal
Protein22.13%
Fat58.18%
Carbs19.69%

Properties

Glycemic Index
123.44
Glycemic Load
31.22
Inflammation Score
-10
Nutrition Score
47.712173752163%

Flavonoids

Cyanidin
0.1mg
Delphinidin
0.02mg
Pelargonidin
0.02mg
Catechin
1.78mg
Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.23mg
Isorhamnetin
0.69mg
Kaempferol
0.15mg
Myricetin
0.08mg
Quercetin
4.83mg

Nutrients percent of daily need

Calories:1169.8kcal
58.49%
Fat:76.99g
118.45%
Saturated Fat:23.61g
147.54%
Carbohydrates:58.62g
19.54%
Net Carbohydrates:51.57g
18.75%
Sugar:21.49g
23.87%
Cholesterol:226.27mg
75.42%
Sodium:1861.23mg
80.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:65.88g
131.76%
Selenium:121.81µg
174.01%
Vitamin K:155.32µg
147.93%
Vitamin A:6179.79IU
123.6%
Iron:16.75mg
93.07%
Vitamin C:75.37mg
91.35%
Vitamin B12:4.59µg
76.58%
Vitamin B3:12.9mg
64.52%
Vitamin D:8.9µg
59.34%
Phosphorus:561.32mg
56.13%
Vitamin E:7.86mg
52.41%
Vitamin B6:0.88mg
44.12%
Potassium:1344.97mg
38.43%
Folate:141.77µg
35.44%
Magnesium:112.74mg
28.18%
Fiber:7.04g
28.17%
Manganese:0.55mg
27.42%
Copper:0.44mg
21.93%
Vitamin B2:0.36mg
21.39%
Vitamin B5:2.02mg
20.24%
Vitamin B1:0.22mg
14.51%
Calcium:126.02mg
12.6%
Zinc:1.73mg
11.55%