Your Recipe

Blackened Tilapia with Zucchini Noodles

Ingrédient Quantité Calories
Courgettes 646g 136kcal
Ail 6g 9kcal
Sel de table 4.5g 0kcal
Huile d'olive 28g 248kcal
Poudre d'ail 0.394g 1kcal
Paprika 1.15g 3kcal
Poivre noir moulu 1.15g 3kcal
Cumin, moulu 3.75g 14kcal
Poisson, tilapia, cru 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.

Valeurs nutritives
Taille des portions 403 g | ml
Quantité par portion 277
1159
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 11g 14%
Gras saturés 2.1g 11%
Sodium 797mg 35%
Total des glucides 8.6g 3%
Fibres alimentaires 2.7g 10%
Sucre 1.3g
Protéine 39g 79%
Vitamine D 5.3mcg 26%
Calcium 71mg 5%
Fer 3.2mg 18%
Potassium 1384mg 29%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 63.134 mcg 7%
Thiamine [B1] 0.165 mg 14%
Riboflavine [B2] 0.186 mg 14%
Niacine [B3] 8.108 mg 51%
Acide pantothénique [B5] 1.442 mg 29%
Vitamine B6 0.591 mg 35%
Cobalamine [B12] 2.688 mcg 0%
Floate [B9] 80.698 mcg 0%
Vitamine C 62.095 mg 69%
Vitamine D 5.273 mcg 26%
Vitamine E 2 mg 13%
Vitamine K 11.513 mcg 10%
Bétaïne 36.97 mg 0%
Choline 75.959 mg 14%
Carbohydrates
nutriment Quantité DV
Total des glucides 8.6 g 3%
Sugars 1.3 g 3%
Fibres alimentaires 2.7 g 10%
Carbohydrate 5.7 g 0%
Glucides nets 7.2g
acides aminés
nutriment Quantité DV
Alanine 2.311 g 0%
Arginine 2.374 g 0%
Acide aspartique 4.465 g 0%
Cystéine 0.423 g 0%
Acide glutamique 5.961 g 0%
Glycine 1.947 g 0%
Histidine 0.898 g 0%
Isoleucine 1.747 g 0%
Leucine 2.994 g 0%
Lysine 3.33 g 0%
Méthionine 1.074 g 0%
Phénylalanine 1.539 g 0%
Proline 1.438 g 0%
Sérine 1.568 g 0%
Thréonine 1.727 g 0%
Tryptophane 0.397 g 0%
Tyrosine 1.279 g 0%
Valine 1.857 g 0%
Minéraux
nutriment Quantité DV
Calcium 71.32 mg 5%
Cuivre 0.33 mg 37%
Fluorure 0.12 mcg 0%
Fer 3.15 mg 18%
Magnésium 109.52 mg 26%
Manganèse 0.48 mg 21%
Phosphore 459.5 mg 37%
Potassium 1383.67 mg 29%
Sélénium 71.96 mcg 131%
Sodium 797.41 mg 35%
Zinc 2.06 mg 19%
autres
nutriment Quantité DV
Eau 339.976 g 0%
Cendres 4.533 g 0%