Crispy Oven-Baked Tilapia with Lemon-Tomato Fettuccine

Health score
26%
Crispy Oven-Baked Tilapia with Lemon-Tomato Fettuccine
33 min.
4
898kcal

Suggestions


If you're looking to impress family and friends with a delightful meal that is both elegant and easy to prepare, look no further than this Crispy Oven-Baked Tilapia with Lemon-Tomato Fettuccine. Perfect for lunch or dinner, this dish brings together the bright flavors of fresh lemon, juicy tomatoes, and aromatic herbs, all complemented by the satisfying crunch of perfectly baked tilapia. The flakiness of the fish pairs wonderfully with the creamy texture of the feta cheese and the light, refreshing pasta, making each bite a burst of flavor.

In just 33 minutes, you can whip up a meal that not only satisfies but also nourishes. With a caloric total of 898 kcal for four servings, it's a great choice for those who appreciate a balanced diet. The combination of protein-rich tilapia, hearty fettuccine, and vibrant vegetables creates a dish that is colorful and enticing to the eye. Plus, cooking it in the oven means less fuss and more time to enjoy with your loved ones.

Whether you're hosting a casual gathering or simply indulging in a comforting dinner at home, this recipe is sure to leave everyone asking for seconds. Dive into the culinary adventure of Crispy Oven-Baked Tilapia with Lemon-Tomato Fettuccine and make your next meal memorable!

Ingredients

  • tablespoons butter 
  • tablespoons butter melted
  • 14.5 oz canned tomatoes canned
  • tablespoons capers drained
  • 0.3 cup feta cheese crumbled
  • 0.3 cup basil fresh chopped
  •  garlic clove pressed
  •  optional: lemon 
  • cup panko bread crumbs (Japanese breadcrumbs)
  • teaspoon paprika 
  • teaspoons salt divided
  • 16 oz nests of spinach fettuccine 
  • cup onion sweet chopped
  • 16 oz tilapia 

Equipment

  • frying pan
  • oven
  • aluminum foil
  • measuring cup
  • broiler pan

Directions

  1. Preheat oven 42
  2. Grate zest from lemons to equal 4 tsp.
  3. Cut lemons in half; squeeze juice from lemons into a measuring cup to equal 2 Tbsp.
  4. Combine panko, paprika, and 2 tsp. lemon zest in a shallow dish.
  5. Sprinkle fish with 1 tsp. salt. Dip fish in 1/4 cup melted butter; dredge in panko mixture, pressing panko to adhere.
  6. Place fish on a lightly greased rack in an aluminum foil-lined broiler pan.
  7. Drizzle remaining 2 Tbsp. melted butter over fish.
  8. Bake 20 to 25 minutes or until fish flakes with a fork.
  9. Meanwhile, prepare pasta according to package directions. Melt 2 Tbsp. butter in a large skillet over medium heat; add onion, and saut 5 to 6 minutes or until golden.
  10. Add garlic, and cook 1 minute.
  11. Add tomatoes, and cook 5 to 6 minutes or until tomato mixture begins to thicken. Stir in 2 Tbsp. lemon juice, 2 Tbsp. capers, and remaining 2 tsp. lemon zest and 1 tsp. salt; cook 2 to 3 minutes.
  12. Remove from heat, and toss with hot cooked pasta, feta cheese, and basil.
  13. Serve with fish.

Nutrition Facts

Calories898kcal
Protein19.84%
Fat32.52%
Carbs47.64%

Properties

Glycemic Index
87.38
Glycemic Load
37.33
Inflammation Score
-9
Nutrition Score
35.710869830588%

Flavonoids

Epigallocatechin 3-gallate
0.03mg
Eriodictyol
11.53mg
Hesperetin
15.07mg
Naringenin
0.3mg
Luteolin
1.03mg
Kaempferol
5.73mg
Myricetin
0.77mg
Quercetin
13.38mg

Nutrients percent of daily need

Calories:897.66kcal
44.88%
Fat:33.09g
50.9%
Saturated Fat:17.91g
111.91%
Carbohydrates:109.04g
36.35%
Net Carbohydrates:100.41g
36.51%
Sugar:11.06g
12.29%
Cholesterol:220.5mg
73.5%
Sodium:1893.84mg
82.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:45.4g
90.8%
Selenium:143.77µg
205.39%
Manganese:1.47mg
73.4%
Phosphorus:588.86mg
58.89%
Vitamin C:41.38mg
50.15%
Vitamin B3:9.38mg
46.9%
Vitamin B12:2.38µg
39.65%
Vitamin B6:0.79mg
39.39%
Copper:0.73mg
36.39%
Vitamin B1:0.52mg
34.94%
Fiber:8.63g
34.52%
Magnesium:137.6mg
34.4%
Potassium:1114.01mg
31.83%
Iron:5.63mg
31.25%
Folate:110.77µg
27.69%
Vitamin A:1374IU
27.48%
Vitamin D:3.89µg
25.95%
Vitamin B2:0.41mg
24.18%
Zinc:3.51mg
23.4%
Vitamin B5:2.25mg
22.53%
Vitamin E:3.12mg
20.8%
Calcium:199.95mg
19.99%
Vitamin K:18.5µg
17.62%
Source:My Recipes