Crispy Chipotle Lime Tilapia with Cool Avocado Sauce

Gluten Free
Health score
20%
Crispy Chipotle Lime Tilapia with Cool Avocado Sauce
45 min.
4
579kcal

Suggestions

Ingredients

  • 2 tablespoons adobo sauce from the can 
  • 1 small avocado pitted peeled cut into large chunks
  • 1  chipotle pepper in adobo sauce canned
  • 1 tablespoon juice of lime 
  • 3 tablespoons milk 
  • 0.3 cup salsa 
  • 4 servings salt and pepper to taste
  • 0.3 cup cup heavy whipping cream sour
  • 4 fillet tilapia 
  • 8 ounce tortilla chips crushed

Equipment

  • baking sheet
  • oven
  • blender
  • baking pan

Directions

  1. Preheat oven to 375 degrees F (190 degrees C). Grease a baking sheet with cooking spray.
  2. Combine the chipotle pepper, adobo sauce, salsa, and 1 tablespoon lime juice in a blender and blend until smooth; brush the mixture over both sides of each tilapia fillet.
  3. Spread the crushed tortilla chips into the bottom of a deep dish; dredge the coated fillets in the chips to coat. Arrange the fillets on the prepared baking pan.
  4. Bake the fillets 15 minutes; turn and lightly spray with cooking spray. Continue to bake until golden brown, another 10 to 15 minutes.
  5. While the fish bakes, place the avocado, sour cream, and 1 tablespoon lime juice and blend until smooth. Stir in the milk 1 tablespoon at a time until the consistency is similar to ranch dressing. Season with salt and pepper. Spoon the sauce over the baked fillets to serve.

Nutrition Facts

Calories579kcal
Protein27.08%
Fat40.92%
Carbs32%

Properties

Glycemic Index
19.5
Glycemic Load
0.57
Inflammation Score
-7
Nutrition Score
25.54521732745%

Flavonoids

Cyanidin
0.17mg
Epicatechin
0.19mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:578.97kcal
28.95%
Fat:27.08g
41.66%
Saturated Fat:5.58g
34.91%
Carbohydrates:47.63g
15.88%
Net Carbohydrates:40.4g
14.69%
Sugar:2.92g
3.25%
Cholesterol:94.83mg
31.61%
Sodium:2130.8mg
92.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.32g
80.63%
Selenium:74.92µg
107.03%
Phosphorus:474.14mg
47.41%
Vitamin B12:2.78µg
46.28%
Vitamin B3:8.24mg
41.2%
Vitamin D:5.39µg
35.96%
Magnesium:115.7mg
28.92%
Fiber:7.23g
28.91%
Vitamin E:4.23mg
28.2%
Vitamin B6:0.55mg
27.44%
Potassium:958.33mg
27.38%
Vitamin K:26.43µg
25.17%
Vitamin B5:2.33mg
23.25%
Folate:91µg
22.75%
Vitamin B2:0.26mg
15.31%
Copper:0.3mg
14.75%
Iron:2.55mg
14.18%
Vitamin B1:0.2mg
13.48%
Calcium:127.75mg
12.78%
Zinc:1.82mg
12.11%
Vitamin C:7.11mg
8.62%
Manganese:0.16mg
7.79%
Vitamin A:282.62IU
5.65%
Source:Allrecipes