Seafood Lovers and Haters Unite

Seafood Lovers and Haters Unite is a gluten free, dairy free, and pescatarian recipe with 3 servings. This main course has 591 calories, 35g of protein, and 41g of fat per serving. For $4.2 per serving, this recipe covers 27% of your daily requirements of vitamins and minerals. 3605 people have tried and liked this recipe. From preparation to the plate, this recipe takes about 38 minutes. Head to the store and pick up balsamic vinegar, tilapia, vegenaise, and a few other things to make it today. It is brought to you by Oh Sweet Basil. With a spoonacular score of 99%, this dish is tremendous. Try Baked Brussels Sprouts with Parmesan Cheese – Haters to Lovers, Vanillan and Brown Sugar Coffee Cake: Butter Therapy for Morning Haters, and Curried Coconut-Seafood Soup (Seafood Rassa) for similar recipes.

Servings: 3

Preparation duration: 3 minutes

Cooking duration: 35 minutes

 

Ingredients:

1 Tablespoon plus 1 Teaspoon Balsamic Vinegar

2 Tablespoons Honey

1 cup Citrus Lime Gluten Free Breadcrumbs from Tallpapa.com

Olive Oil

Spinach for serving

3-4 Tilapia Filets

1/2 cup Vegenaise

Equipment:

baking pan

oven

whisk

bowl

Cooking instruction summary:

Heat the oven to 400 degrees.Spray an 8x9" baking dish with cooking spray.In a shallow dish, add the breadcrumbs and lay each filet on top. Sprinkle the breadcrumbs all over the top and press down, do not shake off excess. Place each filet, carefully in the baking dish and drizzle with olive oil. Bake for 30-35 minutes if frozen or 12-15 if defrosted.Meanwhile, in a smal bowl whisk together the vegenaise, honey and balsamic vinegar. Sometimes we adjust the amount of vinegar according to our like for the day. Set aside.Remove the fish from the oven and serve over a bed of spinach, and top with the honey balsamic drizzle.

 

Step by step:


1. Heat the oven to 400 degrees.Spray an 8x9" baking dish with cooking spray.In a shallow dish, add the breadcrumbs and lay each filet on top. Sprinkle the breadcrumbs all over the top and press down, do not shake off excess.

2. Place each filet, carefully in the baking dish and drizzle with olive oil.

3. Bake for 30-35 minutes if frozen or 12-15 if defrosted.Meanwhile, in a smal bowl whisk together the vegenaise, honey and balsamic vinegar. Sometimes we adjust the amount of vinegar according to our like for the day. Set aside.

4. Remove the fish from the oven and serve over a bed of spinach, and top with the honey balsamic drizzle.


Nutrition Information:

Quickview
590k Calories
35g Protein
41g Total Fat
19g Carbs
60% Health Score
Limit These
Calories
590k
30%

Fat
41g
63%

  Saturated Fat
5g
35%

Carbohydrates
19g
7%

  Sugar
12g
14%

Cholesterol
85mg
28%

Sodium
327mg
14%

Get Enough Of These
Protein
35g
71%

Vitamin K
155µg
148%

Selenium
71µg
102%

Vitamin A
2829IU
57%

Vitamin B12
2µg
45%

Vitamin D
5µg
35%

Vitamin B3
6mg
35%

Phosphorus
311mg
31%

Folate
101µg
25%

Vitamin E
3mg
22%

Vitamin C
17mg
22%

Potassium
726mg
21%

Magnesium
72mg
18%

Manganese
0.35mg
18%

Vitamin B6
0.35mg
18%

Iron
2mg
12%

Vitamin B2
0.18mg
10%

Copper
0.19mg
10%

Vitamin B5
0.93mg
9%

Vitamin B1
0.1mg
7%

Fiber
1g
6%

Calcium
59mg
6%

Zinc
0.79mg
5%

covered percent of daily need
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