Broiled Tilapia with Horseradish and Herb-Spiked Mayo

Gluten Free
Dairy Free
Health score
21%
Broiled Tilapia with Horseradish and Herb-Spiked Mayo
16 min.
4
219kcal

Suggestions

Ingredients

  • tablespoons chives fresh chopped
  • tablespoons parsley leaves fresh chopped
  • 0.5 teaspoon garlic powder 
  • teaspoons horseradish prepared to taste
  •  optional: lemon 
  • 0.3 cup mayonnaise light
  • servings salt and pepper black freshly ground
  • 24 ounce tilapia fillets 

Equipment

  • bowl
  • baking sheet
  • broiler

Directions

  1. Watch how to make this recipe.
  2. Preheat the broiler. Coat a large baking sheet with cooking spray.
  3. Finely grate 1 teaspoon of zest from the lemon and set aside. Squeeze the juice from the lemon over both sides of the fish. Season both sides of the fish with salt and pepper, to taste, and the garlic powder.
  4. Place the fish on the prepared baking sheet and broil until fork-tender, about 3 minutes per side.
  5. Meanwhile, in a medium bowl, combine the mayonnaise, lemon zest, horseradish, chives, and parsley.
  6. Serve the fish with the mayonnaise mixture spooned over the top.

Nutrition Facts

Calories219kcal
Protein62.12%
Fat28.84%
Carbs9.04%

Properties

Glycemic Index
43.63
Glycemic Load
0.58
Inflammation Score
-6
Nutrition Score
18.956521790961%

Flavonoids

Eriodictyol
5.77mg
Hesperetin
7.53mg
Naringenin
0.15mg
Apigenin
4.31mg
Luteolin
0.54mg
Isorhamnetin
0.1mg
Kaempferol
0.19mg
Myricetin
0.43mg
Quercetin
0.38mg

Nutrients percent of daily need

Calories:219.41kcal
10.97%
Fat:7.17g
11.03%
Saturated Fat:1.66g
10.37%
Carbohydrates:5.05g
1.68%
Net Carbohydrates:4.05g
1.47%
Sugar:1.59g
1.77%
Cholesterol:88.04mg
29.35%
Sodium:255.27mg
11.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.73g
69.46%
Selenium:71.87µg
102.68%
Vitamin K:48.6µg
46.28%
Vitamin B12:2.69µg
44.79%
Vitamin D:5.27µg
35.15%
Vitamin B3:6.72mg
33.59%
Phosphorus:300.8mg
30.08%
Vitamin C:18.47mg
22.39%
Potassium:584.21mg
16.69%
Vitamin B6:0.31mg
15.49%
Magnesium:51.22mg
12.81%
Folate:50.77µg
12.69%
Vitamin B5:0.91mg
9.1%
Vitamin E:1.15mg
7.68%
Copper:0.15mg
7.56%
Iron:1.33mg
7.39%
Vitamin B2:0.12mg
6.91%
Vitamin B1:0.09mg
5.79%
Vitamin A:253.38IU
5.07%
Manganese:0.1mg
5.04%
Zinc:0.65mg
4.36%
Fiber:1g
4%
Calcium:31.43mg
3.14%