TILAPIA WITH CILANTRO PESTO (TILAPIA A LA PLANCHA CON PESTO DE CILANTRO)

Gluten Free
Very Healthy
Health score
69%
TILAPIA WITH CILANTRO PESTO (TILAPIA A LA PLANCHA CON PESTO DE CILANTRO)
45 min.
4
376kcal

Suggestions

Ingredients

  • cups cilantro leaves fresh
  •  garlic clove 
  • servings ground pepper fresh
  • tablespoons juice of lime 
  • cup olive oil 
  • 0.3 cup parmesan cheese 
  • 0.3 cup pinenuts toasted
  • servings salt 
  • fillet tilapia 

Equipment

  • food processor
  • frying pan

Directions

  1. Add the cilantro, pine nuts, garlic to a food processor. Puree, add the cheese and process. With the food processor running add the olive oil. Process until combined.DIRECTIONS (FISH)
  2. Place the fillets in a dish and pour the lime juice over the fish, cover and refrigerate.
  3. Let the fish marinate for 30 minutes.
  4. Add salt and pepper
  5. In a large skillet, heat 1 teaspoon of olive oil over medium heat and sauté the fish approximately 4 minutes on each side.
  6. Serve immediately with cilantro pesto on top.

Nutrition Facts

Calories376kcal
Protein40.56%
Fat55.21%
Carbs4.23%

Properties

Glycemic Index
30.25
Glycemic Load
0.19
Inflammation Score
-8
Nutrition Score
24.946086997571%

Flavonoids

Eriodictyol
0.41mg
Hesperetin
1.68mg
Naringenin
0.07mg
Apigenin
0.05mg
Luteolin
0.06mg
Myricetin
0.01mg
Quercetin
6.46mg

Nutrients percent of daily need

Calories:375.87kcal
18.79%
Fat:23.62g
36.34%
Saturated Fat:4.41g
27.56%
Carbohydrates:4.07g
1.36%
Net Carbohydrates:3.21g
1.17%
Sugar:0.9g
1%
Cholesterol:90.67mg
30.22%
Sodium:422.17mg
18.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.05g
78.1%
Selenium:73.25µg
104.65%
Manganese:1.14mg
56.75%
Vitamin K:52.58µg
50.07%
Vitamin B12:2.79µg
46.43%
Phosphorus:421.21mg
42.12%
Vitamin B3:7.32mg
36.59%
Vitamin D:5.31µg
35.41%
Vitamin E:3.65mg
24.31%
Magnesium:82.79mg
20.7%
Potassium:677.17mg
19.35%
Vitamin A:888.1IU
17.76%
Vitamin B6:0.33mg
16.41%
Copper:0.31mg
15.72%
Folate:54.56µg
13.64%
Calcium:130.16mg
13.02%
Vitamin C:9.19mg
11.14%
Iron:1.96mg
10.87%
Vitamin B2:0.18mg
10.8%
Zinc:1.6mg
10.67%
Vitamin B5:1mg
9.98%
Vitamin B1:0.13mg
8.55%
Fiber:0.87g
3.47%