Steamed tilapia with green chilli & coconut chutney

Health score
21%
Steamed tilapia with green chilli & coconut chutney
20 min.
2
902kcal

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Ingredients

  • 100 rice 
  • large tilapia fillets 
  • tsp butter 
  • 150 pot yogurt fat-free
  • small naan bread 
  • handful coriander roughly chopped
  • 0.5  chilli green deseeded
  • 25 desiccated coconut 
  •  optional: lemon juiced cut into wedges
  • tsp ginger chopped
  • 0.5 tsp ground cumin 

Equipment

  • food processor
  • frying pan

Directions

  1. To make the chutney, put the coriander, chilli, coconut, lemon juice, ginger and cumin in a food processor.
  2. Add good pinches of salt and sugar, then pulse until it has a rough salsa-like consistency.
  3. Rinse the rice and place in a deep frying pan with 225ml water. Bring to the boil, then turn down low it will take about 8 mins to cook.
  4. After about 3 mins, place the fish fillets on top of the rice, then dot a tsp of butter on each and spread the fresh chutney over in a thick layer. Cover with a lid and cook over a low heat for about 5 mins until the fish and rice are cooked through.
  5. Serve the fish and rice with the yogurt, warmed naan breads and the lemon wedges.

Nutrition Facts

Calories902kcal
Protein23.76%
Fat25.57%
Carbs50.67%

Properties

Glycemic Index
94.34
Glycemic Load
25
Inflammation Score
-6
Nutrition Score
27.373478350432%

Flavonoids

Eriodictyol
11.53mg
Hesperetin
15.07mg
Naringenin
0.3mg
Luteolin
1.03mg
Kaempferol
0.02mg
Myricetin
0.27mg
Quercetin
1.67mg

Nutrients percent of daily need

Calories:902.36kcal
45.12%
Fat:25.56g
39.33%
Saturated Fat:12.91g
80.68%
Carbohydrates:113.97g
37.99%
Net Carbohydrates:107.29g
39.01%
Sugar:12.48g
13.87%
Cholesterol:107.17mg
35.72%
Sodium:1072.78mg
46.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:53.44g
106.88%
Selenium:83.94µg
119.91%
Vitamin B12:3.15µg
52.53%
Phosphorus:503.64mg
50.36%
Manganese:1mg
49.87%
Vitamin B3:7.71mg
38.56%
Vitamin C:31.46mg
38.13%
Vitamin D:5.27µg
35.13%
Calcium:283.64mg
28.36%
Fiber:6.68g
26.73%
Potassium:929.26mg
26.55%
Vitamin B6:0.48mg
24.24%
Magnesium:91.1mg
22.77%
Vitamin B5:2.04mg
20.37%
Vitamin B2:0.34mg
19.84%
Copper:0.38mg
18.97%
Folate:62.42µg
15.6%
Zinc:2.16mg
14.39%
Iron:2.53mg
14.07%
Vitamin B1:0.17mg
11.65%
Vitamin K:9.2µg
8.76%
Vitamin E:1.06mg
7.04%
Vitamin A:283.39IU
5.67%