Herb-coated Tilapia With Lemon

If you have around 45 minutes to spend in the kitchen, Herb-coated Tilapia With Lemon might be an outstanding gluten free, dairy free, paleolithic, and primal recipe to try. This recipe serves 4 and costs $2.69 per serving. One serving contains 183 calories, 23g of protein, and 9g of fat. 11 person have tried and liked this recipe. It works well as a main course. A mixture of fresh herbs, kosher salt, olive oil, and a handful of other ingredients are all it takes to make this recipe so scrumptious. It is brought to you by finecooking.com. Taking all factors into account, this recipe earns a spoonacular score of 94%, which is tremendous. Similar recipes include Lemon, Garlic & Herb Tilapia, Parmesan Coated Tilapia, and Curry Coated Tilapia.

Servings: 4

 

Ingredients:

3/4 cup chopped fresh herbs (any combination of parsley, thyme, mint, chives, and cilantro)

Kosher salt and freshly ground black pepper

1 medium lemon

2 Tbs. extra-virgin olive oil

4 skinless tilapia fillets (about 4 oz. each)

Equipment:

frying pan

Cooking instruction summary:

Finely grate the zest from the lemon, then cut the lemon in quarters and set aside. Mix the herbs and lemon zest on a plate. Sprinkle the fillets with 3/4 teaspoon salt and1/4 teaspoon pepper and coat both sides of each fillet with herbs, pressing them on so they adhere. In a large (12-inch) nonstick skillet, heat the oil over medium heat until hot. Cook the tilapia until the flesh is opaque and just cooked through, about 2 minutes on each side (cut into the thick part of a fillet to check). Serve the tilapia with the lemon quarters, for squeezing at the table. (Note: If youre serving this dish to company, you might want to cut wedges from a lemon that hasnt been zested.) nutrition information (per serving): Size : based on four servings, Calories (kcal): 195, Fat (kcal): 10, Fat Calories (g): 85, Saturated Fat (g): 2, Protein (g): 26, Monounsaturated Fat (g): 5, Carbohydrates (mg): 1, Polyunsaturated Fat (mg): 1, Sodium (g): 250, Cholesterol (g): 90, Fiber (g): 1, Photo: Scott Phillips Rate this Recipe and View Reviews

 

Step by step:


1. Finely grate the zest from the lemon, then cut the lemon in quarters and set aside.

2. Mix the herbs and lemon zest on a plate. Sprinkle the fillets with 3/4 teaspoon salt and1/4 teaspoon pepper and coat both sides of each fillet with herbs, pressing them on so they adhere. In a large (12-inch) nonstick skillet, heat the oil over medium heat until hot. Cook the tilapia until the flesh is opaque and just cooked through, about 2 minutes on each side (cut into the thick part of a fillet to check).

3. Serve the tilapia with the lemon quarters, for squeezing at the table. (Note: If youre serving this dish to company, you might want to cut wedges from a lemon that hasnt been zested.)


(mg)

1. 1, Polyunsaturated Fat

2. 1, Sodium


nutrition information (per serving)

1. Size

2. based on four servings, Calories


(kcal)

1. 195, Fat

2. 10, Fat Calories


(g)

1. 85, Saturated Fat

2. 2, Protein

3. 26, Monounsaturated Fat

4. 5, Carbohydrates

5. 250, Cholesterol

6. 90, Fiber

7. Photo: Scott Phillips

8. Rate this Recipe and View Reviews


Nutrition Information:

Quickview
182k Calories
23g Protein
9g Total Fat
3g Carbs
66% Health Score
Limit These
Calories
182k
9%

Fat
9g
14%

  Saturated Fat
1g
10%

Carbohydrates
3g
1%

  Sugar
0.77g
1%

Cholesterol
56mg
19%

Sodium
259mg
11%

Get Enough Of These
Protein
23g
47%

Vitamin K
190µg
181%

Selenium
47µg
68%

Vitamin C
29mg
35%

Vitamin B12
1µg
30%

Vitamin D
3µg
23%

Vitamin B3
4mg
23%

Phosphorus
203mg
20%

Vitamin A
953IU
19%

Potassium
442mg
13%

Folate
47µg
12%

Vitamin B6
0.22mg
11%

Vitamin E
1mg
11%

Magnesium
38mg
10%

Iron
1mg
9%

Vitamin B5
0.65mg
6%

Copper
0.11mg
6%

Vitamin B2
0.09mg
5%

Fiber
1g
5%

Vitamin B1
0.07mg
4%

Manganese
0.07mg
3%

Zinc
0.51mg
3%

Calcium
34mg
3%

covered percent of daily need
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