Broiled Tilapia with Tomato-Caper Salsa

Gluten Free
Dairy Free
Very Healthy
Health score
67%
Broiled Tilapia with Tomato-Caper Salsa
45 min.
4
223kcal

Suggestions


If you're looking for a dish that's not only delicious but also packed with health benefits, look no further than this Broiled Tilapia with Tomato-Caper Salsa. Perfectly light yet satisfying, this recipe elevates simple tilapia fillets into a culinary delight that will leave your taste buds singing. With a health score of 67, this meal is gluten-free, dairy-free, and incredibly nutritious, making it an excellent choice for anyone striving to eat well without sacrificing flavor.

The combination of fresh ingredients like zesty tomatoes, tangy capers, and fragrant parsley creates a vibrant salsa that complements the delicate taste of the tilapia beautifully. With just 223 calories per serving, this dish is ideal for lunch or a light dinner, ensuring you can enjoy a fantastic meal while keeping your nutritional goals in check. Plus, it’s incredibly quick to prepare—ready in just 45 minutes, making it a convenient option for those busy weeknights.

Whether you’re a seasoned chef or a cooking novice, this recipe is straightforward and requires minimal equipment, allowing you to achieve restaurant-quality results right at home. Treat yourself and your loved ones to this delightful, healthy option that promises both satisfaction and flavor in every bite. Don’t wait any longer; indulge in the exquisite taste of Broiled Tilapia with Tomato-Caper Salsa today!

Ingredients

  • 0.5 teaspoon anchovy paste 
  • 0.3 teaspoon pepper black divided freshly ground
  • tablespoon capers drained
  • 1.5 tablespoons olive oil extravirgin divided
  • 0.3 cup parsley fresh chopped
  •  garlic clove minced
  • 0.3 teaspoon salt divided
  • 24 ounce tilapia 
  • cup tomatoes chopped
  • tablespoon citrus champagne vinegar 

Equipment

  • bowl
  • frying pan
  • broiler

Directions

  1. Preheat broiler.
  2. Combine the first 6 ingredients in a medium bowl, and stir in 1 1/2 teaspoons oil, 1/8 teaspoon salt, and 1/8 teaspoon black pepper.
  3. Brush fish with remaining 1 tablespoon oil; sprinkle with remaining 1/8 teaspoon salt and remaining 1/8 teaspoon pepper. Arrange fish in a single layer on a jelly-roll pan coated with cooking spray. Broil 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
  4. Serve with salsa.

Nutrition Facts

Calories223kcal
Protein62.31%
Fat33.47%
Carbs4.22%

Properties

Glycemic Index
33
Glycemic Load
0.57
Inflammation Score
-7
Nutrition Score
20.403478373652%

Flavonoids

Naringenin
0.25mg
Apigenin
8.08mg
Luteolin
0.05mg
Kaempferol
2.72mg
Myricetin
0.63mg
Quercetin
3.7mg

Nutrients percent of daily need

Calories:223.05kcal
11.15%
Fat:8.35g
12.84%
Saturated Fat:1.76g
10.99%
Carbohydrates:2.37g
0.79%
Net Carbohydrates:1.67g
0.61%
Sugar:1.04g
1.15%
Cholesterol:85.69mg
28.56%
Sodium:321.35mg
13.97%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.97g
69.94%
Selenium:71.86µg
102.66%
Vitamin K:70.8µg
67.43%
Vitamin B12:2.69µg
44.9%
Vitamin B3:7.08mg
35.42%
Vitamin D:5.29µg
35.24%
Phosphorus:305.16mg
30.52%
Potassium:636.85mg
18.2%
Vitamin B6:0.33mg
16.48%
Magnesium:53.82mg
13.45%
Folate:52.73µg
13.18%
Vitamin C:10.66mg
12.93%
Vitamin A:630.07IU
12.6%
Vitamin E:1.71mg
11.4%
Vitamin B5:0.89mg
8.95%
Copper:0.17mg
8.59%
Iron:1.44mg
7.99%
Manganese:0.16mg
7.84%
Vitamin B2:0.13mg
7.37%
Vitamin B1:0.09mg
6.06%
Zinc:0.71mg
4.73%
Calcium:32.09mg
3.21%
Fiber:0.7g
2.79%
Source:My Recipes