Tilapia Sandwich

Health score
35%
Tilapia Sandwich
90 min.
2
1003kcal

Suggestions

Ingredients

  •  beefsteak tomatoes sliced
  • tablespoons butter melted
  • teaspoons cayenne pepper 
  • tablespoon dijon mustard 
  • tablespoons dijon mustard 
  • tablespoon optional: dill fresh chopped
  • Dash hot sauce 
  • servings iceberg lettuce shredded
  • servings kosher salt and freshly cracked pepper black
  • 0.5 cup mayonnaise 
  • cup panko breadcrumbs 
  • tablespoons pickled relish 
  •  rolls split french soft toasted
  • 12 ounce tilapia fillets 

Equipment

  • bowl
  • oven
  • plastic wrap
  • baking pan

Directions

  1. Preheat the oven to 450 degrees F.
  2. Place a heavy-duty baking pan sprayed with nonstick spray in the oven to heat.
  3. Mix together the melted butter, Dijon and dill in a pie plate. In another pie plate, combine the panko, cayenne and some salt and pepper. Dredge the fish through the melted butter mixture and then through the panko.
  4. Place on the hot sheet trays in the oven and bake until cooked through and lightly golden, 12 to 15 minutes.
  5. Assemble the sandwich by slathering the toasted split roll with Tartar Sauce, topping with the breaded fish fillet and adding the tomato slices and shredded lettuce.
  6. Mix the mayonnaise, relish, dill, mustard and hot sauce together in a small bowl. Cover with plastic wrap and refrigerate 1 hour before serving.

Nutrition Facts

Calories1003kcal
Protein18.9%
Fat54.58%
Carbs26.52%

Properties

Glycemic Index
177
Glycemic Load
25.53
Inflammation Score
-9
Nutrition Score
38.276956558228%

Flavonoids

Naringenin
1.16mg
Apigenin
0.12mg
Luteolin
0.03mg
Isorhamnetin
0.09mg
Kaempferol
0.31mg
Myricetin
0.28mg
Quercetin
2.36mg

Nutrients percent of daily need

Calories:1003.15kcal
50.16%
Fat:61.36g
94.39%
Saturated Fat:15.26g
95.39%
Carbohydrates:67.07g
22.36%
Net Carbohydrates:59.9g
21.78%
Sugar:14.39g
15.99%
Cholesterol:138.67mg
46.22%
Sodium:1549.65mg
67.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:47.8g
95.59%
Vitamin K:132.69µg
126.37%
Selenium:88.03µg
125.75%
Iron:14.85mg
82.5%
Vitamin A:2702.06IU
54.04%
Vitamin B3:10.01mg
50.03%
Vitamin B12:2.88µg
48.06%
Phosphorus:443.52mg
44.35%
Manganese:0.83mg
41.41%
Vitamin D:5.39µg
35.9%
Potassium:1203.75mg
34.39%
Vitamin B1:0.51mg
34.25%
Folate:136.6µg
34.15%
Vitamin C:27.66mg
33.53%
Vitamin E:4.33mg
28.85%
Fiber:7.17g
28.66%
Vitamin B6:0.54mg
27.16%
Magnesium:100.8mg
25.2%
Vitamin B2:0.33mg
19.5%
Copper:0.37mg
18.56%
Vitamin B5:1.44mg
14.41%
Calcium:138.68mg
13.87%
Zinc:1.73mg
11.55%