Mustard-Apricot Glazed Tilapia

Very Healthy
Health score
67%
Mustard-Apricot Glazed Tilapia
35 min.
4
373kcal

Suggestions

Ingredients

  • Tbsp apricot preserves 
  • 1.5 cups broccoli florets 
  • Tbsp grey poupon dijon mustard 
  • Tbsp cilantro leaves fresh chopped
  • cups mushrooms fresh sliced
  • cup israeli couscous uncooked
  • 1.3 cups 5%-less-sodium chicken broth 
  • tsp olive oil 
  • small onion chopped
  • Tbsp parmesan cheese grated kraft
  • lb tilapia fillets 

Equipment

  • frying pan
  • oven

Directions

  1. Heat oven to 425F.
  2. Heat oil in large skillet on medium heat.
  3. Add mushrooms and onions; cook and stir 5 min.
  4. Add couscous; cook and stir 1 min. Stir in broccoli and broth. Bring to boil; cover. Simmer 8 min. or until liquid is absorbed.
  5. Meanwhile, place fish in shallow pan sprayed with cooking spray.
  6. Mix preserves and mustard; spread over fish.
  7. Bake 10 min. or until fish flakes easily with fork.
  8. Stir Parmesan into couscous mixture.
  9. Serve topped with fish and cilantro.

Nutrition Facts

Calories373kcal
Protein35.59%
Fat15.21%
Carbs49.2%

Properties

Glycemic Index
55
Glycemic Load
21.29
Inflammation Score
-6
Nutrition Score
23.134782666745%

Flavonoids

Catechin
0.03mg
Epicatechin
0.03mg
Luteolin
0.28mg
Isorhamnetin
0.88mg
Kaempferol
2.8mg
Myricetin
0.03mg
Quercetin
4.8mg

Nutrients percent of daily need

Calories:372.78kcal
18.64%
Fat:6.4g
9.84%
Saturated Fat:1.82g
11.36%
Carbohydrates:46.56g
15.52%
Net Carbohydrates:42.56g
15.48%
Sugar:6.77g
7.52%
Cholesterol:59.96mg
19.99%
Sodium:210.74mg
9.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.68g
67.36%
Selenium:55.59µg
79.42%
Vitamin B3:8.93mg
44.65%
Vitamin C:33.69mg
40.84%
Phosphorus:384.68mg
38.47%
Vitamin K:38.56µg
36.72%
Vitamin B12:1.94µg
32.25%
Manganese:0.52mg
25.79%
Vitamin D:3.63µg
24.2%
Vitamin B2:0.38mg
22.5%
Potassium:784.17mg
22.4%
Copper:0.42mg
20.96%
Vitamin B5:2.05mg
20.46%
Vitamin B6:0.38mg
18.83%
Folate:69.46µg
17.37%
Magnesium:66.97mg
16.74%
Fiber:4g
16%
Vitamin B1:0.2mg
13.04%
Iron:1.92mg
10.66%
Zinc:1.42mg
9.44%
Calcium:83.72mg
8.37%
Vitamin E:1.1mg
7.35%
Vitamin A:282.04IU
5.64%