Your Recipe

Tilapia with Tomatoes and Pepper Relish

Složka Množství Kalorie
Paprika, žlutá, sladká 453.592g 122kcal
Česnek 30g 45kcal
Olivový olej 56g 495kcal
Koriandr listy syrové 16g 4kcal
Rajčata cherry 907.185g 163kcal
Papriky, jalapeno, syrové 30g 9kcal
Ryby, tilapie, syrová 464g 445kcal

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
2 lb. cherry or grape tomatoes, halved
10 cloves garlic, peeled
1 lb. yellow and orange peppers, sliced
2 jalapeños, sliced
4 tbsp. olive oil
kosher salt
black pepper
4 sm. tilapia filets (about 1 1/2 lb.)
1 c. fresh cilantro, roughly chopped
DIRECTIONS
STEP 1
Heat oven to 425°F. On a large rimmed baking sheet, gently toss the tomatoes, garlic, peppers and jalapeno with 3 tbsp olive oil, ¾ tsp salt and ½ tsp pepper. Roast until the tomatoes begin to break down, 15 to 20 minutes.
STEP 2
With five minutes remaining, heat the remaining tbsp oil in a nonstick skillet over medium heat. Season the tilapia with ½ tsp salt and ¼ tsp pepper and cook until opaque throughout, 1 to 2 minutes per side. Toss the vegetables with the cilantro and serve over the seared fish.

nutriční údaje
Velikost porce 489 g | ml
Množství na porci 321
1342
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 17g 21%
Nasycené tuky 2.7g 14%
Sodík 78mg 3%
Sacharidy celkem 19g 7%
Vláknina 4.2g 15%
Cukr 6.4g
Bílkoviny 27g 54%
Vitamin D 3.6mcg 18%
Vápník 64mg 5%
Železo 2.1mg 12%
Draslík 1198mg 25%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 124.124 mcg 14%
Thiamin [B1] 0.184 mg 15%
Riboflavin [B2] 0.165 mg 13%
Niacin [B3] 7.077 mg 44%
Kyselina pantotenová [B5] 1.048 mg 21%
Vitamin B6 0.69 mg 41%
Kobalamin [B12] 1.833 mcg 0%
Floát [B9] 96.073 mcg 0%
Vitamin C 251.471 mg 279%
Vitamin D 3.596 mcg 18%
Vitamin E 4.079 mg 27%
Vitamin K 41.884 mcg 35%
Betain 25.413 mg 0%
Cholin 67.352 mg 12%
Carbohydrates
živina Množství DV
Sacharidy celkem 19.1 g 7%
Sugars 6.4 g 13%
Vláknina 4.2 g 15%
Carbohydrate 9.8 g 0%
Čisté sacharidy 12.7g
aminokyseliny
živina Množství DV
Alanin 1.533 g 0%
Arginin 1.631 g 0%
Kyselina asparagová 3.17 g 0%
Cystein 0.302 g 0%
kyselina glutamová 4.915 g 0%
Glycin 1.31 g 0%
Histidin 0.608 g 0%
Izoleucin 1.172 g 0%
Leucin 1.998 g 0%
Lysin 2.231 g 0%
Metionin 0.721 g 0%
Fenylalanin 1.05 g 0%
Prolin 0.97 g 0%
Serin 1.062 g 0%
Treonin 1.217 g 0%
Tryptofan 0.277 g 0%
Tyrosin 0.85 g 0%
Valin 1.235 g 0%
Minerály
živina Množství DV
Vápník 64.05 mg 5%
Měď 0.38 mg 42%
Fluorid 5.22 mcg 0%
Železo 2.08 mg 12%
Hořčík 73.92 mg 18%
Mangan 0.58 mg 25%
Fosfor 294.19 mg 24%
Draslík 1197.89 mg 25%
Selen 49.96 mcg 91%
Sodík 77.55 mg 3%
Zinek 1.08 mg 10%
další
živina Množství DV
Voda 424.228 g 0%
Popel 2.934 g 0%