Coconut Milk Tilapia

Gluten Free
Dairy Free
Low Fod Map
Health score
34%
Coconut Milk Tilapia
24 min.
4
543kcal

Suggestions

Ingredients

  • cup coconut milk 
  • inch ginger fresh grated peeled
  •  lemon zest juiced
  • small potatoes red sliced into 1/4-inch pieces quartered
  • servings salt 
  • 0.5 pound snow peas 
  • fillet tilapia 
  • servings vegetable oil 

Equipment

  • baking sheet
  • oven

Directions

  1. Watch how to make this recipe.
  2. Special equipment: brown paper bags
  3. Preheat oven to 350 degrees F.
  4. Soak 4 small brown paper bags in vegetable oil until saturated. Scrape off excess oil and set aside. Season the fillets with salt, grated ginger, lemon zest and juice. Top each with about 5 or 6 snow peas and 1 of the thinly sliced potatoes.
  5. Transfer each fillet into 1 of the bags and pour about 1/4 cup of the coconut milk into each bag. Fold well to seal in juices and steam.
  6. Place onto 2 rimmed baking sheets and bake until bags are puffed and fish and potatoes are tender, about 10 to 15 minutes.
  7. Serve immediately at the table in the puffed bags. Tear open.

Nutrition Facts

Calories543kcal
Protein28.76%
Fat47.26%
Carbs23.98%

Properties

Glycemic Index
28
Glycemic Load
1.58
Inflammation Score
-8
Nutrition Score
31.68652171674%

Flavonoids

Quercetin
1.11mg

Nutrients percent of daily need

Calories:543.18kcal
27.16%
Fat:29.31g
45.09%
Saturated Fat:13.9g
86.89%
Carbohydrates:33.45g
11.15%
Net Carbohydrates:28.89g
10.51%
Sugar:4.55g
5.06%
Cholesterol:85mg
28.33%
Sodium:322.72mg
14.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.13g
80.26%
Selenium:72.33µg
103.33%
Vitamin C:51.23mg
62.09%
Phosphorus:477.77mg
47.78%
Vitamin B3:9.31mg
46.54%
Vitamin K:47.23µg
44.98%
Vitamin B12:2.69µg
44.77%
Manganese:0.88mg
43.97%
Potassium:1534.3mg
43.84%
Vitamin D:5.27µg
35.13%
Vitamin B6:0.68mg
33.82%
Magnesium:123.88mg
30.97%
Iron:5.26mg
29.24%
Copper:0.53mg
26.58%
Folate:103.51µg
25.88%
Vitamin B1:0.31mg
20.41%
Fiber:4.56g
18.23%
Vitamin B5:1.82mg
18.22%
Vitamin E:2.07mg
13.81%
Vitamin A:628.97IU
12.58%
Vitamin B2:0.21mg
12.17%
Zinc:1.6mg
10.68%
Calcium:70.96mg
7.1%