Pistachio-Crusted Tilapia with Chard, Flash-Fried Prosciutto, Gorgonzola and Pine Nuts

Gluten Free
Health score
55%
Pistachio-Crusted Tilapia with Chard, Flash-Fried Prosciutto, Gorgonzola and Pine Nuts
30 min.
4
634kcal

Suggestions

Ingredients

  • cups chard leaves fresh
  • teaspoon thyme leaves dried
  • 0.5 teaspoon garlic powder 
  • 0.3 cup gorgonzola blue crumbled
  • tablespoons dijon honey mustard 
  • 1.5 tablespoons olive oil divided
  • teaspoon oregano dried
  • tablespoons pinenuts 
  • cup pistachios shelled
  • ounces pancetta diced
  • servings salt and pepper black freshly ground
  • fillet tilapia 

Equipment

  • food processor
  • frying pan

Directions

  1. In a food processor, combine pistachios, oregano, thyme, and garlic powder. Process until finely chopped and transfer to a shallow dish. Season both sides of tilapia fillets with salt and pepper.
  2. Brush honey mustard over both sides of tilapia and then transfer to pistachio mixture. Press mixture into both sides of fish.
  3. Heat 1 tablespoon of the oil in a large skillet over medium heat.
  4. Add tilapia and cook 2 to 3 minutes per side, until fork-tender.
  5. Heat remaining oil in a small skillet over high heat.
  6. Add prosciutto and cook 2 minutes, until golden brown.
  7. Add pine nuts and cook 1 minute, until nuts are golden brown.
  8. Add chard leaves, cover and steam 2 minutes, until leaves soften. Arrange chard mixture on a serving platter and top with Gorgonzola and serve with tilapia.

Nutrition Facts

Calories634kcal
Protein29.75%
Fat59.34%
Carbs10.91%

Properties

Glycemic Index
29.75
Glycemic Load
1.41
Inflammation Score
-10
Nutrition Score
39.439565119536%

Flavonoids

Cyanidin
2.25mg
Catechin
1.91mg
Epigallocatechin
0.63mg
Epicatechin
0.26mg
Epigallocatechin 3-gallate
0.12mg
Luteolin
0.01mg
Kaempferol
3.13mg
Myricetin
1.67mg
Quercetin
1.64mg

Nutrients percent of daily need

Calories:633.99kcal
31.7%
Fat:42.76g
65.79%
Saturated Fat:9.3g
58.11%
Carbohydrates:17.69g
5.9%
Net Carbohydrates:12.93g
4.7%
Sugar:5.64g
6.26%
Cholesterol:110.04mg
36.68%
Sodium:545.5mg
23.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:48.23g
96.47%
Vitamin K:466.89µg
444.66%
Selenium:80.82µg
115.46%
Manganese:1.57mg
78.73%
Vitamin A:3526.57IU
70.53%
Phosphorus:598.44mg
59.84%
Vitamin B12:2.93µg
48.84%
Vitamin B6:0.96mg
48.18%
Vitamin B3:8.96mg
44.78%
Magnesium:159.65mg
39.91%
Copper:0.78mg
38.99%
Vitamin D:5.43µg
36.17%
Potassium:1184.87mg
33.85%
Vitamin B1:0.48mg
31.99%
Vitamin E:4.35mg
29.02%
Iron:4.38mg
24.32%
Vitamin C:18.14mg
21.99%
Fiber:4.77g
19.06%
Folate:72.54µg
18.14%
Zinc:2.68mg
17.85%
Vitamin B2:0.29mg
16.89%
Vitamin B5:1.42mg
14.24%
Calcium:137.9mg
13.79%