Tilapia Quesadillas with Guacamole

Health score
20%
Tilapia Quesadillas with Guacamole
45 min.
4
662kcal

Suggestions

Ingredients

  • 0.3 teaspoon chili powder 
  • tablespoon flour 
  •  flour tortillas 
  • 0.3 cup cilantro leaves fresh
  • 0.5 teaspoon garlic powder 
  • 0.5 teaspoon ground cumin 
  • servings guacamole for serving
  •  juice of lime 
  • cup monterrey jack cheese shredded
  • 0.5 teaspoon onion powder 
  • 0.3 teaspoon paprika 
  • cup pepper jack cheese shredded
  • servings salt and pepper 
  • fillet tilapia 
  • servings vegetable oil 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven

Directions

  1. Place the fillets in a bowl, add the lime juice. Season on both sides with the paprika, cumin, garlic, onion, chili powder, salt and pepper.
  2. Sprinkle the fillets on both sides with the flour, shaking off any excess.
  3. Spread out the tortillas evenly on a work surface. Divide the cheese and fish evenly, sprinkling the bottom half of each tortilla evenly with the cheese and fish, then with the fresh cilantro.Fold the tortilla in half to enclose the filling and press firmly. Stack the quesadillas on a plate and set aside.
  4. Brush the pan with oil.
  5. Place 2 quesadillas in the pan and cook until the undersides are lightly toasted, about 2 minutes.Flip the quesadillas and toast the other sides, about 2 minutes more.
  6. Transfer to a baking sheet and keep warm in the oven. Repeat with the remaining quesadillas, brushing the pan with oil between batches.
  7. Cut each quesadilla into wedges and serve immediately with guacamole.

Nutrition Facts

Calories662kcal
Protein27.16%
Fat52.11%
Carbs20.73%

Properties

Glycemic Index
65
Glycemic Load
11.57
Inflammation Score
-7
Nutrition Score
26.236956440884%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Quercetin
0.57mg

Nutrients percent of daily need

Calories:661.6kcal
33.08%
Fat:38.37g
59.03%
Saturated Fat:15.46g
96.65%
Carbohydrates:34.35g
11.45%
Net Carbohydrates:31.84g
11.58%
Sugar:2.71g
3.02%
Cholesterol:114.04mg
38.01%
Sodium:1044.41mg
45.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:44.99g
89.98%
Selenium:76.33µg
109.04%
Phosphorus:601.68mg
60.17%
Calcium:528.65mg
52.86%
Vitamin B12:2.48µg
41.39%
Vitamin B3:7.98mg
39.92%
Vitamin K:36.89µg
35.13%
Vitamin B2:0.5mg
29.22%
Vitamin D:4.29µg
28.61%
Vitamin B1:0.4mg
26.68%
Folate:106.67µg
26.67%
Iron:3.75mg
20.84%
Manganese:0.4mg
20.11%
Zinc:2.52mg
16.81%
Magnesium:66.75mg
16.69%
Potassium:545.4mg
15.58%
Vitamin B6:0.31mg
15.48%
Vitamin E:1.96mg
13.08%
Vitamin A:608.98IU
12.18%
Fiber:2.51g
10.05%
Copper:0.2mg
9.78%
Vitamin B5:0.89mg
8.92%
Vitamin C:2.7mg
3.28%