Tilapia in Tamarind Sauce

Gluten Free
Dairy Free
Health score
8%
Tilapia in Tamarind Sauce
40 min.
4
180kcal

Suggestions

Ingredients

  • 0.5 inch ginger fresh grated
  • cloves garlic pressed
  • 0.5 teaspoon ground coriander 
  • 0.5 teaspoon ground cumin 
  • teaspoon coarsely ground pepper black
  • 0.5 teaspoon ground turmeric 
  • teaspoon juice of lemon to taste
  • servings salt to taste
  • teaspoon tamarind paste 
  • pound tilapia fillets 
  • tablespoons vegetable oil 
  • 0.3 cup water hot

Equipment

  • bowl
  • frying pan
  • paper towels

Directions

  1. Rinse tilapia fillets and dry with paper towels. Dissolve tamarind paste in hot water in a bowl; stir ginger, garlic, salt, black pepper, coriander, turmeric, and cumin into tamarind mixture to make a paste. Rub paste over fish and let stand 15 minutes to absorb flavors (or longer in refrigerator if desired).
  2. Heat vegetable oil in a large nonstick skillet over medium heat. Cook fish with tamarind paste in the hot oil until the flesh is opaque and flaky, about 4 minutes on the first side and 2 minutes on the second side.
  3. Drizzle with lemon juice.

Nutrition Facts

Calories180kcal
Protein50.55%
Fat43.84%
Carbs5.61%

Properties

Glycemic Index
38
Glycemic Load
0.88
Inflammation Score
-9
Nutrition Score
11.562174107717%

Flavonoids

Eriodictyol
0.06mg
Hesperetin
0.18mg
Naringenin
0.02mg
Myricetin
0.02mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:180.19kcal
9.01%
Fat:8.9g
13.69%
Saturated Fat:1.73g
10.81%
Carbohydrates:2.56g
0.85%
Net Carbohydrates:2.11g
0.77%
Sugar:0.76g
0.84%
Cholesterol:56.7mg
18.9%
Sodium:255.07mg
11.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.08g
46.16%
Selenium:47.76µg
68.23%
Vitamin B12:1.79µg
29.86%
Vitamin D:3.52µg
23.44%
Vitamin B3:4.51mg
22.57%
Phosphorus:201.18mg
20.12%
Vitamin K:15.03µg
14.32%
Potassium:385.02mg
11%
Vitamin B6:0.21mg
10.62%
Magnesium:36.28mg
9.07%
Manganese:0.17mg
8.31%
Folate:28.06µg
7.01%
Vitamin E:1.04mg
6.92%
Iron:1.08mg
5.99%
Vitamin B5:0.57mg
5.74%
Copper:0.11mg
5.42%
Vitamin B2:0.08mg
4.66%
Vitamin B1:0.06mg
4.04%
Zinc:0.44mg
2.93%
Calcium:22.9mg
2.29%
Fiber:0.45g
1.81%
Vitamin C:1.19mg
1.45%
Source:Allrecipes