Cornmeal-Crusted Tilapia Sandwiches with Lime Butter

Health score
27%
Cornmeal-Crusted Tilapia Sandwiches with Lime Butter
45 min.
4
421kcal

Suggestions

Ingredients

  • 10 ounce baguette gluten-free toasted halved lengthwise cut into 4 pieces
  • teaspoons butter softened
  • tablespoon chili powder 
  • 0.5 teaspoon ground coriander 
  • teaspoon ground cumin 
  • 0.1 teaspoon ground pepper red
  • cup lettuce shredded red
  • 0.5 teaspoon juice of lime fresh
  • teaspoon lime rind grated
  • 0.3 teaspoon salt 
  • 24 ounce tilapia fillets 
  • inch tomatoes 
  • tablespoons cornmeal red yellow (such as Bob's Mill)

Equipment

  • bowl
  • broiler
  • broiler pan

Directions

  1. Preheat broiler.
  2. Combine first 6 ingredients in a shallow dish. Coat both sides of fish with cooking spray. Dredge fish in cornmeal mixture.
  3. Place fish on a broiler pan coated with cooking spray. Broil 10 minutes or until desired degree of doneness.
  4. Combine butter, rind, and juice in a small bowl; stir well.
  5. Spread 1 teaspoon butter mixture over cut side of each of 4 bread tops.
  6. Place 1/4 cup lettuce, 2 tomato slices, and 1 fillet on each of 4 roll bottoms.
  7. Place top halves of rolls on sandwiches.

Nutrition Facts

Calories421kcal
Protein39.98%
Fat20.89%
Carbs39.13%

Properties

Glycemic Index
74.31
Glycemic Load
26.7
Inflammation Score
-8
Nutrition Score
25.378260669501%

Flavonoids

Cyanidin
0.22mg
Eriodictyol
0.01mg
Hesperetin
0.27mg
Naringenin
0.03mg
Luteolin
0.07mg
Quercetin
0.55mg

Nutrients percent of daily need

Calories:421.41kcal
21.07%
Fat:9.79g
15.07%
Saturated Fat:4.09g
25.58%
Carbohydrates:41.26g
13.75%
Net Carbohydrates:38.1g
13.86%
Sugar:3.69g
4.1%
Cholesterol:95.8mg
31.93%
Sodium:739.83mg
32.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.17g
84.34%
Selenium:84.4µg
120.58%
Vitamin B3:10.34mg
51.71%
Vitamin B12:2.7µg
44.93%
Phosphorus:386.71mg
38.67%
Vitamin D:5.27µg
35.15%
Vitamin B1:0.52mg
34.61%
Folate:122.85µg
30.71%
Vitamin A:1285.89IU
25.72%
Manganese:0.51mg
25.64%
Iron:4.44mg
24.66%
Vitamin B6:0.45mg
22.39%
Vitamin B2:0.37mg
21.82%
Potassium:696.66mg
19.9%
Magnesium:79.27mg
19.82%
Vitamin K:16.97µg
16.16%
Copper:0.26mg
13.09%
Fiber:3.16g
12.63%
Vitamin E:1.85mg
12.32%
Vitamin B5:1.18mg
11.77%
Calcium:108.98mg
10.9%
Zinc:1.5mg
9.99%
Vitamin C:0.92mg
1.11%
Source:My Recipes