Breaded Tilapia with Black Bean Salsa

Dairy Free
Health score
1%
Breaded Tilapia with Black Bean Salsa
25 min.
25
99kcal

Suggestions

Ingredients

  • 15 oz black beans rinsed canned
  •  cherry tomatoes quartered
  •  green onions sliced
  •  juice of lime 
  • 0.3 cup real mayo mayonnaise divided kraft
  • 0.3 cup oil divided
  • 0.3 cup pickled jalapeão chopped
  • 1.3 cups ritz crackers crushed finely
  • 1.5 lb tilapia fillets 

Equipment

  • frying pan

Directions

  1. Place cracker crumbs in pie plate.
  2. Brush fish with 3 Tbsp. mayo. Dip fish in crumbs, turning to evenly coat both sides of each fillet.
  3. Mix remaining mayo and jalapeos.
  4. Heat 2 Tbsp. oil in large skillet on medium-high heat.
  5. Add fish, in batches; cook 3 min. on each side or until fish is golden brown on both sides and flakes easily with fork.
  6. Remove from skillet; cover to keep warm. Meanwhile, combine remaining ingredients.
  7. Top fish with mayo mixture.
  8. Serve with bean mixture.

Nutrition Facts

Calories99kcal
Protein27.42%
Fat51.49%
Carbs21.09%

Properties

Glycemic Index
3.28
Glycemic Load
0.03
Inflammation Score
-2
Nutrition Score
4.6543478369713%

Flavonoids

Eriodictyol
0.03mg
Hesperetin
0.11mg
Kaempferol
0.02mg
Quercetin
0.18mg

Nutrients percent of daily need

Calories:98.55kcal
4.93%
Fat:5.69g
8.76%
Saturated Fat:0.85g
5.32%
Carbohydrates:5.25g
1.75%
Net Carbohydrates:3.9g
1.42%
Sugar:0.52g
0.58%
Cholesterol:14.86mg
4.95%
Sodium:129.92mg
5.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.82g
13.64%
Selenium:11.84µg
16.92%
Vitamin K:11.43µg
10.89%
Phosphorus:75.49mg
7.55%
Vitamin B12:0.43µg
7.23%
Vitamin B3:1.35mg
6.72%
Vitamin D:0.85µg
5.66%
Fiber:1.35g
5.4%
Folate:21.34µg
5.33%
Vitamin E:0.73mg
4.89%
Potassium:154.89mg
4.43%
Manganese:0.08mg
3.94%
Iron:0.7mg
3.9%
Magnesium:14.98mg
3.74%
Vitamin B1:0.05mg
3.4%
Copper:0.06mg
3.14%
Vitamin B6:0.06mg
3.04%
Vitamin B2:0.05mg
2.89%
Vitamin C:1.95mg
2.36%
Vitamin B5:0.19mg
1.91%
Calcium:15.45mg
1.55%
Zinc:0.22mg
1.47%