Skillet Fillets with Cilantro Butter

Gluten Free
Low Fod Map
Health score
14%
Skillet Fillets with Cilantro Butter
45 min.
4
223kcal

Suggestions

Ingredients

  • tablespoons butter softened
  • tablespoons cilantro leaves fresh finely chopped
  • 0.3 teaspoon ground cumin 
  • 0.1 teaspoon ground pepper red
  •  optional: lemon quartered
  • 0.5 teaspoon lemon rind grated
  • 0.3 teaspoon paprika 
  • 0.1 teaspoon salt 
  • 0.3 teaspoon salt 
  • 24 ounce tilapia fillets 

Equipment

  • bowl
  • frying pan

Directions

  1. Combine first 3 ingredients; sprinkle over both sides of fish.
  2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Coat both sides of fish with cooking spray; place in pan. Cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
  3. Place fish on a serving platter; squeeze lemon quarters over fish.
  4. Place butter and remaining ingredients in a small bowl; stir until well blended.
  5. Serve with fish.

Nutrition Facts

Calories223kcal
Protein60.77%
Fat34.44%
Carbs4.79%

Properties

Glycemic Index
39.88
Glycemic Load
0.46
Inflammation Score
-5
Nutrition Score
16.547391518303%

Flavonoids

Eriodictyol
5.77mg
Hesperetin
7.53mg
Naringenin
0.15mg
Luteolin
0.51mg
Kaempferol
0.01mg
Myricetin
0.14mg
Quercetin
0.41mg

Nutrients percent of daily need

Calories:222.5kcal
11.12%
Fat:8.71g
13.39%
Saturated Fat:4.61g
28.81%
Carbohydrates:2.73g
0.91%
Net Carbohydrates:1.86g
0.68%
Sugar:0.71g
0.79%
Cholesterol:100.1mg
33.37%
Sodium:352.43mg
15.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.57g
69.13%
Selenium:71.3µg
101.86%
Vitamin B12:2.7µg
44.99%
Vitamin D:5.27µg
35.15%
Vitamin B3:6.7mg
33.48%
Phosphorus:296.49mg
29.65%
Vitamin C:14.74mg
17.87%
Potassium:560.46mg
16.01%
Vitamin B6:0.3mg
15.14%
Magnesium:49.1mg
12.27%
Folate:44.3µg
11.07%
Vitamin B5:0.89mg
8.92%
Copper:0.14mg
7.03%
Vitamin B2:0.12mg
6.94%
Iron:1.24mg
6.88%
Vitamin E:0.95mg
6.32%
Vitamin A:283.65IU
5.67%
Vitamin B1:0.08mg
5.51%
Manganese:0.08mg
3.99%
Zinc:0.6mg
3.99%
Vitamin K:3.65µg
3.47%
Fiber:0.86g
3.45%
Calcium:27.86mg
2.79%
Source:My Recipes