Fried Tilapia with Spinach Pesto
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(0 votes)
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 39 min.
Ready in
Calories:
537
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 537 cal. | (26 %) | ||
| Protein | 29.36 g | (30 %) | ||
| Fat | 46.81 g | (40 %) | ||
| Carbohydrates | 4.95 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.96 g | (7 %) |
more nutritional values
| Vitamin A | 314.79 mg | (39,349 %) | ||
| Vitamin D | 3.27 μg | (16 %) | ||
| Vitamin E | 3.24 mg | (27 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.18 mg | (16 %) | ||
| Niacin | 9.83 mg | (82 %) | ||
| Vitamin B₆ | 0.26 mg | (19 %) | ||
| Folate | 81.02 μg | (27 %) | ||
| Pantothenic acid | 0.76 mg | (13 %) | ||
| Biotin | 9.53 μg | (21 %) | ||
| Vitamin B₁₂ | 1.74 μg | (58 %) | ||
| Vitamin C | 11.2 mg | (12 %) | ||
| Potassium | 610.71 mg | (15 %) | ||
| Calcium | 178.65 mg | (18 %) | ||
| Magnesium | 79.7 mg | (27 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 2.72 μg | (1 %) | ||
| Zinc | 1.12 mg | (14 %) | ||
| Saturated fatty acids | 7.58 g | |||
| Cholesterol | 56.39 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the pesto
- 125 grams fresh, baby Spinach
- 1 garlic clove
- 40 grams freshly grated Parmesan
- 2 tsps Caper
- 50 grams chopped Hazelnuts
- 100 milliliters olive oil
- salt
- freshly ground peppers
- For the fish
- 4 Tilapia (each about 180 grams)
- 1 Tbsp lemon juice
- salt
- peppers
- 1 Tbsp Pastry flour
- 3 Tbsps olive oil
- Red pepper flakes
Preparation steps
1.
For the pesto: rinse and spin dry spinach. Peel and coarsely chop garlic. Drain capers. Place spinach, garlic, Parmesan, capers and nuts in a blender and puree, gradually add oil until creamy. Season with salt and pepper and pour into a small bowl.
2.
For the fish: rinse fish fillets, pat dry and sprinkle with lemon juice. Season with salt and pepper and coat with flour lightly. Heat oil in a pan and cook fish fillets for about 2 minutes per side or until golden brown. Arrange on plates and sprinkle with chili flakes and garnish with baby spinach and lemon slices. Serve with pesto.
