Tilapia with Miso Mushroom Sauce

Gluten Free
Dairy Free
Health score
50%
Tilapia with Miso Mushroom Sauce
30 min.
8
251kcal

Suggestions


Are you looking for a delicious and healthy dish that’s quick to prepare and packed with flavor? Look no further than Tilapia with Miso Mushroom Sauce! This exquisite recipe is perfect for any meal—be it lunch, dinner, or even a special gathering. Not only is it gluten-free and dairy-free, but it’s also a culinary delight that will impress your family and friends.

The star of this dish, tilapia, is a mild, flaky fish that absorbs all the rich flavors from the accompanying miso mushroom sauce. Combining dark miso paste with earthy shiitake mushrooms creates a savory umami flavor profile that is simply irresistible. And as you sear the tilapia fillets in the oven, the aromas of toasted sesame oil, rice vinegar, and sake meld together, promising a delightful dining experience.

This recipe is not just about flavor; it’s also a nutrient-packed option at only 251 calories per serving, making it a fantastic choice for health-conscious eaters. In just 30 minutes, you can whip up an impressive meal that caters to diverse dietary needs while still satisfying the palate. So, grab your ingredients and get ready to elevate your dinner table with this stunning Tilapia with Miso Mushroom Sauce. Your taste buds will thank you!

Ingredients

  • tablespoons brown rice vinegar 
  • servings ground pepper to taste
  • 0.3 cup miso paste dark
  • cups shitaki mushrooms caps very thin sliced
  • 0.3 cup sake dry white
  •  scallions very thin sliced
  • tablespoons sesame oil toasted
  • fillet tilapia dried with paper towels

Equipment

  • bowl
  • oven
  • baking pan

Directions

  1. Preheat the oven to 450*f.
  2. Place fillets in a baking pan just large enough to fit in one layer. In a little bowl, combine the miso paste, sesame oil, rice vinegar, sake and ground pepper, and spread on top of the fillets. Scatter the scallions and shitaki mushrooms on top of the fillets.
  3. Bake for fifteen minutes.
  4. Serve hot, with cooking juices on top of each serving.

Nutrition Facts

Calories251kcal
Protein59.24%
Fat32.38%
Carbs8.38%

Properties

Glycemic Index
27.75
Glycemic Load
1.88
Inflammation Score
-5
Nutrition Score
19.721304416656%

Flavonoids

Catechin
0.06mg
Epicatechin
0.04mg
Hesperetin
0.03mg
Naringenin
0.03mg
Kaempferol
0.16mg
Quercetin
1.28mg

Nutrients percent of daily need

Calories:251.18kcal
12.56%
Fat:8.98g
13.81%
Saturated Fat:1.88g
11.75%
Carbohydrates:5.23g
1.74%
Net Carbohydrates:3.91g
1.42%
Sugar:1.78g
1.97%
Cholesterol:85mg
28.33%
Sodium:519.99mg
22.61%
Alcohol:0.77g
100%
Alcohol %:0.4%
100%
Protein:36.95g
73.9%
Selenium:75.31µg
107.59%
Vitamin B12:2.71µg
45.16%
Vitamin B3:8.11mg
40.55%
Vitamin D:5.34µg
35.61%
Phosphorus:344.29mg
34.43%
Vitamin K:31.49µg
29.99%
Potassium:691.8mg
19.77%
Vitamin B6:0.35mg
17.35%
Vitamin B2:0.29mg
17.02%
Copper:0.3mg
15.1%
Magnesium:58mg
14.5%
Folate:56.87µg
14.22%
Vitamin B5:1.42mg
14.19%
Manganese:0.22mg
11.06%
Iron:1.63mg
9.03%
Vitamin B1:0.12mg
7.81%
Zinc:1.1mg
7.33%
Vitamin E:0.83mg
5.5%
Fiber:1.32g
5.26%
Vitamin C:3.01mg
3.65%
Calcium:34.61mg
3.46%
Vitamin A:130.16IU
2.6%