Your Recipe

Blackened Tilapia with Zucchini Noodles

Zutat  Menge  Kalorien 
Zucchini 646g 136kcal
Knoblauch 6g 9kcal
Speisesalz 4.5g 0kcal
Olivenöl 28g 248kcal
Knoblauchpulver 0.394g 1kcal
Paprika 1.15g 3kcal
Schwarzer Pfeffer, gemahlen 1.15g 3kcal
Kreuzkümmel, gemahlen 3.75g 14kcal
Fisch, Tilapia, roh 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.

Nährwertangaben 
Portionsgröße  403 g | ml
Menge pro Portion  277
1159
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 11g 14%
Gesättigte Fettsäuren  2.1g 11%
Natrium 797mg 35%
Gesamte Kohlenhydrate  8.6g 3%
Ballaststoffe  2.7g 10%
Zucker  1.3g
Protein  39g 79%
Vitamin D 5.3mcg 26%
Kalzium 71mg 5%
Eisen  3.2mg 18%
Kalium 1384mg 29%
* 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 63.134 mcg 7%
Thiamin [B1] 0.165 mg 14%
Riboflavin [B2] 0.186 mg 14%
Niacin [B3] 8.108 mg 51%
Pantothensäure [B5] 1.442 mg 29%
Vitamin B6 0.591 mg 35%
Cobalamin [B12] 2.688 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  8.6 g 3%
Sugars 1.3 g 3%
Ballaststoffe  2.7 g 10%
Carbohydrate 5.7 g 0%
Netto-Kohlenhydrate 7.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 2.311 g 0%
Arginin 2.374 g 0%
Asparaginsäure 4.465 g 0%
Cystein 0.423 g 0%
Glutaminsäure 5.961 g 0%
Glycin 1.947 g 0%
Histidin 0.898 g 0%
Isoleucin 1.747 g 0%
Leucin 2.994 g 0%
Lysin 3.33 g 0%
Methionin 1.074 g 0%
Phenylalanin 1.539 g 0%
Prolin 1.438 g 0%
Serin 1.568 g 0%
Threonin 1.727 g 0%
Tryptophan 0.397 g 0%
Tyrosin 1.279 g 0%
Valin 1.857 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 71.32 mg 5%
Kupfer 0.33 mg 37%
Fluorid 0.12 mcg 0%
Eisen  3.15 mg 18%
Magnesium 109.52 mg 26%
Mangan 0.48 mg 21%
Phosphor 459.5 mg 37%
Kalium 1383.67 mg 29%
Selen 71.96 mcg 131%
Natrium 797.41 mg 35%
Zink 2.06 mg 19%
andere
Nährstoff Menge  DV
Wasser 339.976 g 0%
Asche 4.533 g 0%