Broiled Tilapia with Mustard-Chive Sauce

Gluten Free
Health score
34%
Broiled Tilapia with Mustard-Chive Sauce
12 min.
4
288kcal

Suggestions

Ingredients

  • 0.3 cup full-fat greek yogurt plain
  • teaspoons agave nectar 
  • teaspoon dijon mustard 
  • tablespoons chives fresh chopped
  • servings kosher salt and pepper black freshly ground
  • 0.3 cup juice of lemon (from 1 large lemon)
  • servings olive oil extra-virgin for drizzling
  • 20 ounce tilapia fillets 

Equipment

  • bowl
  • baking sheet
  • whisk
  • broiler
  • glass baking pan

Directions

  1. Watch how to make this recipe.
  2. For the fish: Preheat a broiler. Spray a small baking sheet or glass baking dish with vegetable oil cooking spray. Set aside.
  3. Drizzle the tilapia fillets on both sides with olive oil and season with salt and pepper. Arrange the fillets in a single layer on the prepared baking sheet and broil until cooked through and the flesh flakes easily with a fork, about 6 to 8 minutes. Set aside to cool slightly.
  4. For the sauce: In a small bowl, mix together the yogurt, agave nectar, and mustard until smooth.
  5. Whisk in the lemon juice and chives. Season with salt and pepper, to taste.
  6. Transfer the tilapia to a serving platter and drizzle with the sauce.

Nutrition Facts

Calories288kcal
Protein41.14%
Fat51.27%
Carbs7.59%

Properties

Glycemic Index
31
Glycemic Load
0.6
Inflammation Score
-4
Nutrition Score
14.895652379679%

Flavonoids

Eriodictyol
0.74mg
Hesperetin
2.21mg
Naringenin
0.21mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
0.1mg
Kaempferol
0.15mg
Quercetin
0.13mg

Nutrients percent of daily need

Calories:287.78kcal
14.39%
Fat:16.57g
25.49%
Saturated Fat:2.79g
17.42%
Carbohydrates:5.52g
1.84%
Net Carbohydrates:5.35g
1.95%
Sugar:4.24g
4.71%
Cholesterol:71.5mg
23.83%
Sodium:92.66mg
4.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.92g
59.84%
Selenium:61.03µg
87.19%
Vitamin B12:2.33µg
38.79%
Vitamin D:4.39µg
29.29%
Vitamin B3:5.63mg
28.12%
Phosphorus:261.62mg
26.16%
Vitamin E:2.66mg
17.76%
Vitamin K:14.91µg
14.2%
Potassium:469.39mg
13.41%
Vitamin B6:0.26mg
12.98%
Magnesium:42.01mg
10.5%
Folate:41.12µg
10.28%
Vitamin C:7.63mg
9.25%
Vitamin B2:0.14mg
8.1%
Vitamin B5:0.76mg
7.62%
Copper:0.12mg
5.8%
Iron:0.95mg
5.28%
Vitamin B1:0.07mg
4.95%
Manganese:0.08mg
3.96%
Zinc:0.56mg
3.73%
Calcium:31.77mg
3.18%
Vitamin A:68.14IU
1.36%