Tilapia Piccata

Health score
23%
Tilapia Piccata
45 min.
4
489kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black divided
  • tablespoons butter divided
  • tablespoon capers drained
  • tablespoons flour all-purpose
  • tablespoons parsley fresh chopped
  • 0.8 cup grape tomatoes halved
  • tablespoons juice of lemon fresh
  • 1.5 cups orzo pasta uncooked
  • 0.5 teaspoon salt divided
  • 24 ounce tilapia fillets 
  • 0.3 cup white wine 

Equipment

  • frying pan

Directions

  1. Cook pasta according to package directions, omitting salt and fat.
  2. Drain; stir in tomatoes, 1/4 teaspoon salt, parsley, and 1/8 teaspoon pepper. Set aside and keep warm.
  3. Combine remaining 1/4 teaspoon salt, remaining 1/8 teaspoon pepper, and flour in a large shallow dish. Dredge fish in flour mixture. Melt 1 tablespoon butter in a large nonstick skillet over medium-high heat.
  4. Add fish to pan; cook 1 1/2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
  5. Remove fish from pan; keep warm.
  6. Add wine, juice, and capers to pan; cook 30 seconds.
  7. Remove from heat.
  8. Add remaining 2 tablespoons butter to pan; stir until butter melts.
  9. Serve fish with sauce and pasta.

Nutrition Facts

Calories489kcal
Protein35.65%
Fat23.42%
Carbs40.93%

Properties

Glycemic Index
71
Glycemic Load
20.38
Inflammation Score
-8
Nutrition Score
24.238695787347%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Eriodictyol
0.55mg
Hesperetin
1.69mg
Naringenin
0.4mg
Apigenin
6.46mg
Luteolin
0.03mg
Kaempferol
2.7mg
Myricetin
0.49mg
Quercetin
3.67mg

Nutrients percent of daily need

Calories:489.4kcal
24.47%
Fat:12.44g
19.14%
Saturated Fat:6.58g
41.12%
Carbohydrates:48.92g
16.31%
Net Carbohydrates:46.41g
16.87%
Sugar:2.72g
3.02%
Cholesterol:107.62mg
35.87%
Sodium:509.48mg
22.15%
Alcohol:1.54g
100%
Alcohol %:0.65%
100%
Protein:42.61g
85.21%
Selenium:108.72µg
155.32%
Vitamin K:55.35µg
52.72%
Vitamin B12:2.71µg
45.09%
Phosphorus:416.52mg
41.65%
Vitamin B3:8.18mg
40.89%
Vitamin D:5.27µg
35.15%
Manganese:0.69mg
34.55%
Potassium:755.26mg
21.58%
Magnesium:84.82mg
21.2%
Vitamin B6:0.4mg
19.84%
Folate:73.19µg
18.3%
Copper:0.33mg
16.55%
Vitamin A:751.95IU
15.04%
Vitamin C:12.26mg
14.86%
Iron:2.31mg
12.81%
Vitamin B1:0.18mg
12.13%
Vitamin B5:1.17mg
11.68%
Vitamin B2:0.19mg
11.03%
Zinc:1.52mg
10.1%
Fiber:2.52g
10.06%
Vitamin E:1.2mg
7.99%
Calcium:42.68mg
4.27%
Source:My Recipes