Southwestern Tilapia

Gluten Free
Health score
32%
Southwestern Tilapia
11 min.
4
236kcal

Suggestions

Ingredients

  • teaspoon chili powder 
  • 0.5 teaspoon ground cumin 
  • tablespoons butter light divided
  • tablespoon juice of lime fresh
  • cup onion finely chopped ( 1 medium)
  • 0.5 teaspoon pepper 
  • 0.5 teaspoon salt 
  • 24 ounce tilapia fillets 
  • tablespoons water 

Equipment

  • frying pan
  • broiler
  • broiler pan

Directions

  1. Preheat broiler.
  2. Sprinkle both sides of fish with salt and pepper.
  3. Place on a broiler pan coated with cooking spray. Spray fish with cooking spray. Broil 6 to 8 minutes or until fish flakes easily when tested with a fork.
  4. Meanwhile, melt 1 tablespoon butter in a large nonstick skillet over medium heat.
  5. Add onion; cook 4 minutes or until tender, stirring constantly. Stir in chili powder and cumin; cook 30 seconds, stirring constantly.
  6. Remove from heat; stir in 2 tablespoons butter, water, and lime juice until well blended. Spoon onion mixture evenly over fish.

Nutrition Facts

Calories236kcal
Protein58.9%
Fat33.43%
Carbs7.67%

Properties

Glycemic Index
16
Glycemic Load
0.86
Inflammation Score
-6
Nutrition Score
16.816521706788%

Flavonoids

Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
2mg
Kaempferol
0.26mg
Myricetin
0.01mg
Quercetin
8.14mg

Nutrients percent of daily need

Calories:235.6kcal
11.78%
Fat:8.85g
13.62%
Saturated Fat:4.64g
28.97%
Carbohydrates:4.57g
1.52%
Net Carbohydrates:3.61g
1.31%
Sugar:1.8g
2%
Cholesterol:96.18mg
32.06%
Sodium:393.64mg
17.11%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.1g
70.19%
Selenium:71.54µg
102.2%
Vitamin B12:2.7µg
45.02%
Vitamin D:5.38µg
35.85%
Vitamin B3:6.76mg
33.83%
Phosphorus:308mg
30.8%
Potassium:601.54mg
17.19%
Vitamin B6:0.34mg
16.92%
Magnesium:52.92mg
13.23%
Folate:49.11µg
12.28%
Vitamin B5:0.89mg
8.9%
Manganese:0.16mg
8.23%
Iron:1.43mg
7.96%
Copper:0.16mg
7.81%
Vitamin B2:0.13mg
7.76%
Vitamin E:1.06mg
7.09%
Vitamin A:333.76IU
6.68%
Vitamin B1:0.09mg
6.21%
Vitamin C:4.11mg
4.98%
Zinc:0.7mg
4.65%
Vitamin K:4.02µg
3.83%
Fiber:0.96g
3.83%
Calcium:37.26mg
3.73%
Source:My Recipes