Green Chile Broiled Tilapia

Gluten Free
Dairy Free
Low Fod Map
Health score
21%
Green Chile Broiled Tilapia
22 min.
6
161kcal

Suggestions


Are you ready to elevate your dinner game with a dish that’s not only bursting with flavor but also caters to various dietary needs? Look no further than our Green Chile Broiled Tilapia! This delightful recipe is gluten-free, dairy-free, and low FODMAP, making it a perfect choice for anyone looking to enjoy a healthy yet satisfying meal.

In just 22 minutes, you can whip up a delicious main course that serves six, ideal for family dinners or gatherings with friends. The star of the show, tilapia or orange roughy fillets, are seasoned to perfection with a zesty blend of green chiles, lime juice, and a hint of cumin, creating a mouthwatering experience that will leave your taste buds dancing. The broiling method ensures that the fish remains tender and flaky, while the vibrant green chile mixture adds a delightful kick.

Pair this dish with some fluffy Mexican rice for a complete meal that’s sure to impress. Whether you’re looking for a quick lunch or a satisfying dinner, this Green Chile Broiled Tilapia is a fantastic option that brings a taste of the Southwest right to your table. So grab your ingredients and get ready to enjoy a healthy, flavorful feast!

Ingredients

  • 4.5 oz chiles green chopped canned
  • 0.3 teaspoon ground cumin 
  • 0.1 teaspoon hot sauce 
  • tablespoons catsup 
  • tablespoon juice of lime fresh
  • teaspoon lime rind grated
  • servings lime wedges 
  • tablespoon olive oil 
  • 36 oz orange roughy fillets 
  • 0.3 teaspoon pepper 
  • 0.5 teaspoon salt 

Equipment

  • bowl
  • broiler
  • broiler pan

Directions

  1. Preheat broiler.
  2. Sprinkle fillets with salt and pepper. Arrange fillets on a lightly greased rack in a broiler pan.
  3. Stir together green chiles and next 6 ingredients in a small bowl. Spoon about half of mixture evenly over fillets, spreading to edges.
  4. Broil 5 inches from heat 10 minutes or until fish flakes with a fork.
  5. Serve fish with remaining green chile mixture and lime wedges.
  6. MENU IDEA FOR 6 * Green Chile Broiled Tilapia * Mexican rice
  7. GROCERIES NEEDED Check staples: salt, pepper, ketchup, olive oil, ground cumin, hot sauce * 6 (6-oz.) tilapia or orange roughy fillets * 1 (5-oz.) can chopped green chiles * 2 limes * 2 (4-oz.) packages Mexican rice (such as Lipton Fiesta Sides)

Nutrition Facts

Calories161kcal
Protein72.06%
Fat20.8%
Carbs7.14%

Properties

Glycemic Index
16.83
Glycemic Load
0.04
Inflammation Score
-4
Nutrition Score
11.114782633989%

Flavonoids

Eriodictyol
0.05mg
Hesperetin
0.8mg
Naringenin
0.05mg
Quercetin
0.06mg

Nutrients percent of daily need

Calories:160.97kcal
8.05%
Fat:3.61g
5.56%
Saturated Fat:0.36g
2.23%
Carbohydrates:2.79g
0.93%
Net Carbohydrates:2.34g
0.85%
Sugar:1.13g
1.26%
Cholesterol:102.06mg
34.02%
Sodium:448.5mg
19.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.16g
56.32%
Selenium:113.57µg
162.24%
Phosphorus:186.79mg
18.68%
Vitamin E:2.46mg
16.42%
Folate:56.54µg
14.14%
Vitamin B3:2.82mg
14.09%
Iron:2.11mg
11.71%
Vitamin B12:0.65µg
10.77%
Vitamin C:8.68mg
10.53%
Potassium:329.2mg
9.41%
Magnesium:31.15mg
7.79%
Copper:0.14mg
6.77%
Vitamin B6:0.12mg
6.21%
Vitamin B2:0.09mg
5.43%
Manganese:0.1mg
5.23%
Vitamin B1:0.06mg
3.8%
Vitamin A:175.07IU
3.5%
Zinc:0.43mg
2.85%
Vitamin K:2.91µg
2.77%
Calcium:25.8mg
2.58%
Fiber:0.45g
1.82%
Vitamin B5:0.11mg
1.14%
Source:My Recipes