Pan-Fried Tilapia with Maque Choux

Gluten Free
Health score
23%
Pan-Fried Tilapia with Maque Choux
29 min.
4
298kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black divided
  • tablespoon butter 
  • 0.5 cup celery chopped
  • 0.5 teaspoon thyme leaves dried
  •  ears shucked corn 
  • 0.5 cup less-sodium chicken broth fat-free
  •  garlic clove minced
  • 0.5 cup grape tomatoes quartered
  • 0.5 teaspoon ground pepper red
  • tablespoon olive oil 
  • 0.5 cup onion chopped ()
  • 0.5 cup poblano chile chopped
  • 0.5 teaspoon salt divided
  • 24 ounce tilapia fillets 

Equipment

  • bowl
  • frying pan
  • paper towels

Directions

  1. Cut kernels from ears of corn in a medium bowl to catch juices.
  2. Melt butter in a large skillet over medium heat.
  3. Add corn, onion, and next 4 ingredients; cook 4 minutes, stirring occasionally. Stir in red pepper, thyme, 1/4 teaspoon salt, 1/4 teaspoon black pepper, and chicken broth. Bring to a simmer, and cook 3 minutes.
  4. Remove corn mixture from pan; set aside, and keep warm.
  5. Wipe pan clean with a paper towel.
  6. Sprinkle fish with remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper.
  7. Heat oil in pan over medium-high heat.
  8. Add fish; cook 3 minutes on each side or until fish flakes easily when tested with a fork.
  9. Spoon maque choux onto plates; top with fish.

Nutrition Facts

Calories298kcal
Protein47.97%
Fat30%
Carbs22.03%

Properties

Glycemic Index
62.75
Glycemic Load
0.84
Inflammation Score
-8
Nutrition Score
22.170869505924%

Flavonoids

Naringenin
0.13mg
Apigenin
0.37mg
Luteolin
1.02mg
Isorhamnetin
1mg
Kaempferol
0.19mg
Myricetin
0.04mg
Quercetin
4.64mg

Nutrients percent of daily need

Calories:298.24kcal
14.91%
Fat:10.36g
15.95%
Saturated Fat:3.54g
22.14%
Carbohydrates:17.13g
5.71%
Net Carbohydrates:14.5g
5.27%
Sugar:6.26g
6.96%
Cholesterol:92.57mg
30.86%
Sodium:540.6mg
23.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.29g
74.58%
Selenium:72.46µg
103.52%
Vitamin B12:2.75µg
45.84%
Vitamin B3:8.29mg
41.47%
Phosphorus:372.75mg
37.28%
Vitamin D:5.27µg
35.15%
Vitamin C:24.48mg
29.67%
Potassium:856.53mg
24.47%
Vitamin B6:0.45mg
22.46%
Folate:83.24µg
20.81%
Magnesium:79.83mg
19.96%
Manganese:0.32mg
15.94%
Vitamin B5:1.45mg
14.49%
Vitamin B1:0.21mg
13.94%
Vitamin K:14.33µg
13.65%
Vitamin A:605.04IU
12.1%
Vitamin E:1.61mg
10.72%
Copper:0.21mg
10.64%
Fiber:2.63g
10.5%
Vitamin B2:0.18mg
10.4%
Iron:1.76mg
9.77%
Zinc:1.01mg
6.76%
Calcium:39.12mg
3.91%
Source:My Recipes