Fried Tilapia with Spinach Pesto

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Fried Tilapia with Spinach Pesto
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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)
Calorie537 cal.(26 %)
Protein29.36 g(30 %)
Fat46.81 g(40 %)
Carbohydrates4.95 g(3 %)
Sugar added0 g(0 %)
Roughage1.96 g(7 %)
Vitamin A314.79 mg(39,349 %)
Vitamin D3.27 μg(16 %)
Vitamin E3.24 mg(27 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.18 mg(16 %)
Niacin9.83 mg(82 %)
Vitamin B₆0.26 mg(19 %)
Folate81.02 μg(27 %)
Pantothenic acid0.76 mg(13 %)
Biotin9.53 μg(21 %)
Vitamin B₁₂1.74 μg(58 %)
Vitamin C11.2 mg(12 %)
Potassium610.71 mg(15 %)
Calcium178.65 mg(18 %)
Magnesium79.7 mg(27 %)
Iron2.2 mg(15 %)
Iodine2.72 μg(1 %)
Zinc1.12 mg(14 %)
Saturated fatty acids7.58 g
Cholesterol56.39 mg

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
How healthy are the main ingredients?
SpinachParmesanolive oilgarlic cloveolive oilsalt

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. 

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