Spicy Louisiana Tilapia Fillets with Sautéed Vegetable Relish

Gluten Free
Dairy Free
Low Fod Map
Health score
49%
Spicy Louisiana Tilapia Fillets with Sautéed Vegetable Relish
15 min.
4
174kcal

Suggestions


Are you ready to spice up your dinner routine with a dish that’s not only bursting with flavor but also caters to various dietary needs? Look no further than our Spicy Louisiana Tilapia Fillets with Sautéed Vegetable Relish! This delightful recipe is gluten-free, dairy-free, and low FODMAP, making it a perfect choice for anyone looking to enjoy a delicious meal without compromising on health.

In just 15 minutes, you can whip up a vibrant and satisfying dish that serves four, making it ideal for family dinners or meal prep for the week ahead. The tilapia fillets are seasoned with a zesty Louisiana hot sauce and fresh thyme, creating a mouthwatering combination that will tantalize your taste buds. Paired with a colorful sautéed mix of tomatoes, onions, and bell peppers, this dish not only looks appealing but also packs a nutritional punch.

With only 174 calories per serving, you can indulge guilt-free while enjoying a meal that’s rich in protein and low in carbs. Whether you’re looking for a quick lunch, a main course for dinner, or a standout dish for entertaining guests, this Spicy Louisiana Tilapia Fillets recipe is sure to impress. Get ready to savor the flavors of the South in your own kitchen!

Ingredients

  • 1.5 teaspoons thyme leaves fresh chopped
  • teaspoons louisiana hot sauce 
  • 0.5 teaspoon salt 
  • 24 ounce tilapia fillets 
  • ounce prechopped tomato refrigerated
  • tablespoons water 

Equipment

  • bowl
  • frying pan

Directions

  1. Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray.
  2. Add tomato mixture; saut 2 minutes.
  3. Remove from pan.
  4. Coat pan and fillets with cooking spray; add fish to pan. Cook 2 minutes or until lightly browned. Turn fillets over; add tomato mixture to pan, spooning mixture over and around fillets. Cover and cook 5 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
  5. While fish cooks, combine 2 tablespoons water, hot sauce, thyme, and salt in a small bowl.
  6. Carefully remove fish and tomato mixture from pan; place on a serving platter. Reduce heat to medium; add hot sauce mixture and butter to pan. Cook until butter melts. Spoon butter mixture evenly over fish and tomato mixture.

Nutrition Facts

Calories174kcal
Protein78.99%
Fat15.49%
Carbs5.52%

Properties

Glycemic Index
20.75
Glycemic Load
0.61
Inflammation Score
-8
Nutrition Score
17.268260997275%

Flavonoids

Naringenin
0.39mg
Apigenin
0.02mg
Luteolin
0.34mg
Kaempferol
0.05mg
Myricetin
0.07mg
Quercetin
0.33mg

Nutrients percent of daily need

Calories:174.48kcal
8.72%
Fat:3.03g
4.65%
Saturated Fat:1.02g
6.35%
Carbohydrates:2.42g
0.81%
Net Carbohydrates:1.63g
0.59%
Sugar:1.52g
1.68%
Cholesterol:85.05mg
28.35%
Sodium:435.27mg
18.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.71g
69.41%
Selenium:71.1µg
101.57%
Vitamin B12:2.69µg
44.79%
Vitamin D:5.27µg
35.15%
Vitamin B3:6.99mg
34.97%
Phosphorus:303.79mg
30.38%
Potassium:655.58mg
18.73%
Vitamin B6:0.33mg
16.33%
Magnesium:53.55mg
13.39%
Vitamin C:10.46mg
12.68%
Folate:49.79µg
12.45%
Vitamin A:511.18IU
10.22%
Vitamin B5:0.88mg
8.84%
Copper:0.17mg
8.36%
Vitamin B2:0.12mg
7.24%
Manganese:0.14mg
7.11%
Iron:1.25mg
6.94%
Vitamin E:0.99mg
6.59%
Vitamin K:6.91µg
6.58%
Vitamin B1:0.09mg
6.12%
Zinc:0.68mg
4.5%
Fiber:0.79g
3.17%
Calcium:26.28mg
2.63%
Source:My Recipes