This recipe has Fat (total lipid) as 52.1% (as a percentage of RDA).
You may need to take this into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.3% of RDA
• Calories: 24.6% of RDA
• Carbs: 5.1% of RDA
• Fat (total lipid): 52.1% of RDA
• Fiber: 10.1% of RDA
• Fructose: 2.9% of RDA
• Protein: 41.9% of RDA
• Sodium: 19.1% of RDA
• Sugar: 10.8% of RDA
• Vitamin A (IU): 165% of RDA
• Vitamin B6: 29.5% of RDA
• Vitamin C: 23.1% of RDA
• Iron: 11.7% of RDA
• Magnesium: 49.7% of RDA
• Manganese: 69.4% of RDA
• Niacin: 59.7% of RDA
• Potassium: 29.3% of RDA
• Zinc: 21.9% of RDA
If any nutritional component is greater than 50% of RDA
(or any vitamin/mineral is greater than 400% of RDA),
the recipe gets a “Nutrition to Note” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
0
MACROS
Carbohydrate
13.9
g
13.923
Calories
492
492.401
Fiber
2.82
g
2.818
Iron
2.21
mg
2.206
Protein
47.1
g
47.089
Sodium
258
mg
258.042
Sugars
3.36
g
3.36
Fat (total lipid)
31.8
g
31.83
N
0
0
pine nut|all-purpose flour|dill (fresh)|lemon pepper|garlic salt|egg (large)|lemon juice|honey|tilapia|butter|spinach (fresh)
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PREPARATION
PREPARING THE TILAPIA
1.
Ground 1/2 cup of pine nuts into a powder (a food processor or coffee grinder works well for this).
2.
In a shallow bowl, combine the ground pine nuts, flour, dill, lemon-pepper and garlic salt.
3.
In another shallow bowl, combine the egg, lemon juice and honey.
4.
Dip the fish in egg-mixture, then coat with the nut mixture.
5.
In a nonstick skillet, cook fish in butter (can use olive oil if desired) over medium heat for 4-6 minutes on each side or until the fish flakes easily with a fork.
PREPARING THE SPINACH
6.
In a large pan, coat with olive oil and add fresh spinach.
7.
Over medium-high heat, cook the spinach until it has wilted, continuously stirring.
PREPARING THE PINE NUTS
8.
In a small frying pan over medium-high heat, add the 1/2 cup of pine nuts and toast until browned.
TO SERVE
9.
To a plate, add some wilted spinach, sprinkle with toasted pine nuts, and top with a tilapia fillet.
10.
Top with chives, if desired, or serve as is.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A gluten-free variant of this recipe can be made.
Just substitute gluten-free all-purpose flour for all-purpose flour.
2.
Make it Dairy Free!
A dairy-free variant of this recipe can be made.
Just substitute Earth Balance Natural Buttery Stick for butter.
3.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just substitute gluten-free all-purpose flour for all-purpose flour.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 492
Protein 47.1 g
Carbohydrates 13.9 g
Iron 2.21 mg
Fiber 2.82 g
Calcium 22.6 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
