Your Recipe

Blackened Tilapia with Zucchini Noodles

Složka Množství Kalorie
Cuketa 646g 136kcal
Česnek 6g 9kcal
Sůl, stolní 4.5g 0kcal
Olivový olej 28g 248kcal
Česnek prášek 0.394g 1kcal
Paprika sladká mletá 1.15g 3kcal
Pepř černý, mletý 1.15g 3kcal
Kmín, mletý 3.75g 14kcal
Ryby, tilapie, syrová 680.388g 653kcal
Salsa, pico de gallo 240g 41kcal

Recipe Instructions:

Ingredients
2 large zucchini (about 1-1/2 pounds)
1-1/2 teaspoons ground cumin
3/4 teaspoon salt, divided
1/2 teaspoon smoked paprika
1/2 teaspoon pepper
1/4 teaspoon garlic powder
4 tilapia fillets (6 ounces each)
2 teaspoons olive oil
2 garlic cloves, minced
1 cup pico de gallo

Directions
Trim ends of zucchini. Using a spiralizer, cut zucchini into thin strands.
Mix cumin, 1/2 teaspoon salt, smoked paprika, pepper and garlic powder; sprinkle mixture generously onto both sides of tilapia. In a large nonstick skillet, heat oil over medium-high heat. In batches, cook tilapia until fish just begins to flake easily with a fork, 2-3 minutes per side. Remove from pan; keep warm.
In same pan, cook zucchini with garlic over medium-high heat until zucchini is slightly softened, 1-2 minutes, tossing constantly with tongs (do not overcook). Sprinkle with remaining salt. Serve with tilapia and pico de gallo.

nutriční údaje
Velikost porce 403 g | ml
Množství na porci 277
1159
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 11g 14%
Nasycené tuky 2.1g 11%
Sodík 797mg 35%
Sacharidy celkem 8.6g 3%
Vláknina 2.7g 10%
Cukr 1.3g
Bílkoviny 39g 79%
Vitamin D 5.3mcg 26%
Vápník 71mg 5%
Železo 3.2mg 18%
Draslík 1384mg 29%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 63.134 mcg 7%
Thiamin [B1] 0.165 mg 14%
Riboflavin [B2] 0.186 mg 14%
Niacin [B3] 8.108 mg 51%
Kyselina pantotenová [B5] 1.442 mg 29%
Vitamin B6 0.591 mg 35%
Kobalamin [B12] 2.688 mcg 0%
Floát [B9] 80.698 mcg 0%
Vitamin C 62.095 mg 69%
Vitamin D 5.273 mcg 26%
Vitamin E 2 mg 13%
Vitamin K 11.513 mcg 10%
Betain 36.97 mg 0%
Cholin 75.959 mg 14%
Carbohydrates
živina Množství DV
Sacharidy celkem 8.6 g 3%
Sugars 1.3 g 3%
Vláknina 2.7 g 10%
Carbohydrate 5.7 g 0%
Čisté sacharidy 7.2g
aminokyseliny
živina Množství DV
Alanin 2.311 g 0%
Arginin 2.374 g 0%
Kyselina asparagová 4.465 g 0%
Cystein 0.423 g 0%
kyselina glutamová 5.961 g 0%
Glycin 1.947 g 0%
Histidin 0.898 g 0%
Izoleucin 1.747 g 0%
Leucin 2.994 g 0%
Lysin 3.33 g 0%
Metionin 1.074 g 0%
Fenylalanin 1.539 g 0%
Prolin 1.438 g 0%
Serin 1.568 g 0%
Treonin 1.727 g 0%
Tryptofan 0.397 g 0%
Tyrosin 1.279 g 0%
Valin 1.857 g 0%
Minerály
živina Množství DV
Vápník 71.32 mg 5%
Měď 0.33 mg 37%
Fluorid 0.12 mcg 0%
Železo 3.15 mg 18%
Hořčík 109.52 mg 26%
Mangan 0.48 mg 21%
Fosfor 459.5 mg 37%
Draslík 1383.67 mg 29%
Selen 71.96 mcg 131%
Sodík 797.41 mg 35%
Zinek 2.06 mg 19%
další
živina Množství DV
Voda 339.976 g 0%
Popel 4.533 g 0%