Tilapia with Purple Potato Crust and Chive Rosemary Oil

Gluten Free
Low Fod Map
Health score
10%
Tilapia with Purple Potato Crust and Chive Rosemary Oil
20 min.
4
314kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • tablespoons butter 
  • 0.3 cup chives fresh minced
  • tablespoon rosemary leaves fresh minced
  • 0.5 cup olive oil extra-virgin
  • tablespoons olive oil 
  • ounces purple potatoes peeled very thinly sliced
  • 0.5 teaspoon salt 
  • 16 ounce tilapia fillets 

Equipment

  • bowl
  • frying pan
  • oven

Directions

  1. Preheat the oven to 375 degrees F.
  2. Place the fish fillets on a work surface and season with salt and pepper. Top each of the fillets with enough slices of potato to completely cover the surface of the fish, overlaying the potatoes like shingles.
  3. Sprinkle the potatoes with a bit more salt and pepper, and the 1 tablespoon rosemary leaves.
  4. Heat a large, oven-proof skillet over medium-high heat.
  5. Add the olive oil and the butter. When the butter is melted and the oil is hot add the fish, potato side down.
  6. Place the skillet in the oven and bake until the fish is cooked through, about 15 to 17 minutes.
  7. Meanwhile, combine the extra-virgin olive oil, chives, the remaining 1 tablespoon rosemary, salt and pepper in a small bowl.
  8. To serve, place the fish on serving plates, potato side up.
  9. Drizzle the fish and the plate with the chive oil.
  10. Serve immediately.

Nutrition Facts

Calories314kcal
Protein30.29%
Fat56.85%
Carbs12.86%

Properties

Glycemic Index
52.69
Glycemic Load
7.3
Inflammation Score
-5
Nutrition Score
14.636956608814%

Flavonoids

Naringenin
0.12mg
Apigenin
0.03mg
Luteolin
0.06mg
Isorhamnetin
0.22mg
Kaempferol
0.79mg
Quercetin
0.56mg

Nutrients percent of daily need

Calories:314.3kcal
15.71%
Fat:20.11g
30.94%
Saturated Fat:6.01g
37.55%
Carbohydrates:10.24g
3.41%
Net Carbohydrates:8.81g
3.2%
Sugar:0.51g
0.57%
Cholesterol:71.75mg
23.92%
Sodium:398.57mg
17.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.11g
48.23%
Selenium:47.68µg
68.11%
Vitamin B12:1.8µg
30.06%
Vitamin B3:5.05mg
25.27%
Vitamin D:3.52µg
23.44%
Phosphorus:229.24mg
22.92%
Vitamin B6:0.36mg
17.89%
Potassium:597.9mg
17.08%
Vitamin K:17.92µg
17.07%
Vitamin E:2.42mg
16.1%
Vitamin C:13.22mg
16.02%
Magnesium:45.87mg
11.47%
Folate:40.56µg
10.14%
Manganese:0.16mg
8.13%
Copper:0.15mg
7.75%
Vitamin B5:0.74mg
7.44%
Iron:1.25mg
6.94%
Vitamin A:336.47IU
6.73%
Vitamin B1:0.1mg
6.34%
Fiber:1.43g
5.73%
Vitamin B2:0.1mg
5.69%
Zinc:0.57mg
3.8%
Calcium:25.33mg
2.53%