Your Recipe

Tilapia with Tomatoes and Pepper Relish

Zutat  Menge  Kalorien 
Paprika, roh, gelb, süß 453.592g 122kcal
Knoblauch 30g 45kcal
Olivenöl 56g 495kcal
Koriander Blätter roh 16g 4kcal
Kirschtomaten, roh 907.185g 163kcal
Paprika, Jalapeno, roh 30g 9kcal
Fisch, Tilapia, roh 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.

Nährwertangaben 
Portionsgröße  489 g | ml
Menge pro Portion  321
1342
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 17g 21%
Gesättigte Fettsäuren  2.7g 14%
Natrium 78mg 3%
Gesamte Kohlenhydrate  19g 7%
Ballaststoffe  4.2g 15%
Zucker  6.4g
Protein  27g 54%
Vitamin D 3.6mcg 18%
Kalzium 64mg 5%
Eisen  2.1mg 12%
Kalium 1198mg 25%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 1.048 mg 21%
Vitamin B6 0.69 mg 41%
Cobalamin [B12] 1.833 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  19.1 g 7%
Sugars 6.4 g 13%
Ballaststoffe  4.2 g 15%
Carbohydrate 9.8 g 0%
Netto-Kohlenhydrate 12.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.533 g 0%
Arginin 1.631 g 0%
Asparaginsäure 3.17 g 0%
Cystein 0.302 g 0%
Glutaminsäure 4.915 g 0%
Glycin 1.31 g 0%
Histidin 0.608 g 0%
Isoleucin 1.172 g 0%
Leucin 1.998 g 0%
Lysin 2.231 g 0%
Methionin 0.721 g 0%
Phenylalanin 1.05 g 0%
Prolin 0.97 g 0%
Serin 1.062 g 0%
Threonin 1.217 g 0%
Tryptophan 0.277 g 0%
Tyrosin 0.85 g 0%
Valin 1.235 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 64.05 mg 5%
Kupfer 0.38 mg 42%
Fluorid 5.22 mcg 0%
Eisen  2.08 mg 12%
Magnesium 73.92 mg 18%
Mangan 0.58 mg 25%
Phosphor 294.19 mg 24%
Kalium 1197.89 mg 25%
Selen 49.96 mcg 91%
Natrium 77.55 mg 3%
Zink 1.08 mg 10%
andere
Nährstoff Menge  DV
Wasser 424.228 g 0%
Asche 2.934 g 0%