Tilapia with Escarole and Lemon-Pepper Oil

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Tilapia with Escarole and Lemon-Pepper Oil
30 min.
4
276kcal

Suggestions

Ingredients

  • 1.3 pounds endive 
  • cloves garlic smashed
  •  juice of lemon 
  • servings kosher salt and pepper freshly ground
  • 0.5 cup olive oil extra-virgin
  • sprigs oregano fresh
  • 12 ounces red-skinned potatoes halved quartered
  • 1.3 pounds tilapia fillets dry

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Heat 1/4 cup of the olive oil in a large deep skillet with a lid over medium heat.
  2. Place the potatoes in the pan cut-side down.
  3. Add the garlic and cook until the potatoes are slightly golden and crisp, 4 to 5 minutes.
  4. Add the escarole, season with salt and pepper, then add about 1/3 cup water. Cover and steam until the escarole wilts, about 5 minutes.
  5. Season the fish with salt and pepper; place on top of the greens in the pan and sprinkle with the oregano leaves. Cover and steam until the fish is just cooked through, about 5 more minutes.
  6. Meanwhile, whisk the lemon juice in a bowl with the remaining 1/4 cup olive oil; season with 1 teaspoon salt and plenty of pepper.
  7. Carefully lift the fish off the greens and transfer to rimmed plates or bowls. Distribute the greens, potatoes and pan juices around the fish.
  8. Drizzle with the lemon-pepper oil.
  9. Photograph By Antonis Achilleos

Nutrition Facts

Calories276kcal
Protein45.11%
Fat26.17%
Carbs28.72%

Properties

Glycemic Index
20
Glycemic Load
0.45
Inflammation Score
-10
Nutrition Score
32.591304198555%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.02mg
Luteolin
0.03mg
Kaempferol
14.32mg
Myricetin
0.05mg
Quercetin
0.63mg

Nutrients percent of daily need

Calories:276.21kcal
13.81%
Fat:8.29g
12.75%
Saturated Fat:1.69g
10.58%
Carbohydrates:20.47g
6.82%
Net Carbohydrates:14.12g
5.13%
Sugar:1.71g
1.9%
Cholesterol:70.87mg
23.62%
Sodium:314.93mg
13.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.15g
64.3%
Vitamin K:341.41µg
325.15%
Selenium:60.44µg
86.34%
Folate:254.57µg
63.64%
Vitamin A:3095.35IU
61.91%
Manganese:0.87mg
43.46%
Vitamin B12:2.24µg
37.33%
Potassium:1292.59mg
36.93%
Vitamin B3:7.15mg
35.75%
Phosphorus:339.21mg
33.92%
Vitamin D:4.39µg
29.29%
Fiber:6.35g
25.4%
Vitamin C:20.39mg
24.71%
Vitamin B6:0.45mg
22.68%
Vitamin B5:2.24mg
22.4%
Magnesium:82.15mg
20.54%
Copper:0.38mg
18.86%
Iron:3.05mg
16.93%
Vitamin B1:0.25mg
16.66%
Vitamin E:2.17mg
14.49%
Vitamin B2:0.23mg
13.63%
Zinc:1.93mg
12.89%
Calcium:118.41mg
11.84%