Tilapia Piccata with Snap Peas

Gluten Free
Health score
25%
Tilapia Piccata with Snap Peas
45 min.
4
416kcal

Suggestions


Are you ready to elevate your lunch or dinner with a delightful dish that’s both healthy and bursting with flavor? Look no further than this Tilapia Piccata with Snap Peas! This gluten-free recipe is not only easy to prepare but also brings a refreshing twist to your dining table. Imagine tender, flaky tilapia fillets infused with zesty lemon juice and briny capers, perfectly complemented by the crisp snap peas and hearty red potatoes.

In just 45 minutes, you can create a meal that serves four, making it ideal for family gatherings or a cozy dinner with friends. The combination of protein-rich tilapia and vibrant vegetables ensures that you’re not just indulging your taste buds but also nourishing your body. With a caloric breakdown that balances protein, fats, and carbohydrates, this dish is a guilt-free pleasure.

Cooking on the grill adds a smoky depth to the flavors, while the foil packets keep everything moist and tender. As the packets puff up, the anticipation builds, and when you finally unveil them, the aroma will have everyone at the table eager to dig in. Serve it with fresh lemon wedges for an extra burst of citrus, and watch as this dish becomes a new favorite in your culinary repertoire!

Ingredients

  • teaspoons capers 
  •  optional: lemon cut into 4 wedges
  • 0.5 cup juice of lemon fresh
  • pound potatoes - remove skin red cut into 1/2-inch pieces
  • teaspoon salt divided
  • 12 ounces sugar snap peas 
  • 20 ounces tilapia 
  • tablespoons butter unsalted cut into 4 pieces
  • cup wine divided

Equipment

  • grill
  • aluminum foil

Directions

  1. Heat grill. Fold four 18-inch-long pieces of foil in half; unfold and coat inside with cooking spray. Season tilapia with 1/2 teaspoon salt; place 1 fillet in center of 1 half of each piece of foil.
  2. Sprinkle each fillet with 2 tablespoons lemon juice and 1 teaspoon capers. Toss snap peas with potatoes and remaining 1/2 teaspoon salt; divide evenly among packets. Dot each fillet with 1 tablespoon butter. Fold foil to close and crimp 2 sides of each packet, leaving 1 side open; pour 1/4 cup wine into each packet. Crimp third side of packets to seal; place on grill; close lid; cook until packetsare fully puffed, 12 minutes. Carefully cut foilto open.
  3. Serve with lemon wedges.
  4. Self

Nutrition Facts

Calories416kcal
Protein34.84%
Fat33.28%
Carbs31.88%

Properties

Glycemic Index
10.13
Glycemic Load
0.68
Inflammation Score
-9
Nutrition Score
28.607826212178%

Flavonoids

Malvidin
0.04mg
Catechin
0.46mg
Epicatechin
0.33mg
Eriodictyol
7.26mg
Hesperetin
12.19mg
Naringenin
0.8mg
Luteolin
0.51mg
Kaempferol
2.64mg
Myricetin
0.15mg
Quercetin
4.63mg

Nutrients percent of daily need

Calories:415.76kcal
20.79%
Fat:14.27g
21.95%
Saturated Fat:8.12g
50.76%
Carbohydrates:30.74g
10.25%
Net Carbohydrates:25.69g
9.34%
Sugar:6.9g
7.67%
Cholesterol:100.97mg
33.66%
Sodium:739.66mg
32.16%
Alcohol:6.18g
100%
Alcohol %:1.65%
100%
Protein:33.6g
67.2%
Vitamin C:86.98mg
105.43%
Selenium:60.78µg
86.82%
Vitamin B12:2.26µg
37.72%
Phosphorus:376.34mg
37.63%
Vitamin B3:7.48mg
37.42%
Potassium:1229.69mg
35.13%
Vitamin B6:0.63mg
31.25%
Vitamin D:4.6µg
30.69%
Vitamin K:28.25µg
26.9%
Vitamin A:1292.81IU
25.86%
Manganese:0.51mg
25.27%
Folate:100.7µg
25.18%
Magnesium:94.58mg
23.64%
Iron:3.78mg
21%
Fiber:5.05g
20.2%
Vitamin B1:0.3mg
19.98%
Vitamin B5:1.78mg
17.79%
Copper:0.35mg
17.64%
Vitamin B2:0.22mg
12.88%
Vitamin E:1.34mg
8.92%
Calcium:80.86mg
8.09%
Zinc:1.2mg
7.97%
Source:Epicurious