Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.1% of RDA
• Calories: 32.8% of RDA
• Carbs: 4.6% of RDA
• Fat (total lipid): 29.0% of RDA
• Fiber: 7.0% of RDA
• Fructose: 0.2% of RDA
• Protein: 42.2% of RDA
• Sodium: 21.7% of RDA
• Sugar: 1.4% of RDA
• Vitamin A (IU): 163% of RDA
• Vitamin B6: 21.8% of RDA
• Vitamin C: 16.8% of RDA
• Iron: 2.2% of RDA
• Magnesium: 28.4% of RDA
• Manganese: 10.4% of RDA
• Niacin: 61.9% of RDA
• Potassium: 25.8% of RDA
• Zinc: 11.1% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
1.
Start cooking the bacon on medium-low heat.
2.
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
3.
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Brush the melted butter onto the tilapia in the last minute before removing from the skillet.
4.
While bacon and tilapia are cooking, heat up a pan over medium heat. Add stemmed spinach and a small amount of olive oil. Wilt the spinach.
5.
Once bacon is done, place a few strips on the plate. Top the bacon with a spoonful of the wilted spinach and top with a pan seared piece of tilapia.
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 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 657
Protein 47.4 g
Carbohydrates 12.5 g
Iron 0.41 mg
Fiber 1.96 g
Calcium 21.4 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.
