Pan Seared Tilapia over Coconut Rice With Spicy Cilantro Cream S Recipe
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Directions:
- Start rice (I use a rice cooker 20 min).
- Combine all sauce ingredients in blender and pulse till smooth.
- Dust fish with salt, pepper, and blackening seasoning (all sides).
- Heat vegetable oil in pan over med heat, add fish fillets (3-4 min on each side).
- Serve fish over rice, drizzle with sauce over fillet and around plate.
- Garnish with fresh cilantro and lime.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 142.72 Kcal (598 kJ) | ||
| Calories from fat | 46.83 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.2g | 8% | |
|---|---|---|---|
| Cholesterol | 20.28mg | 7% | |
| Sodium | 56.58mg | 2% | |
| Potassium | 72.01mg | 2% | |
| Total Carbs | 16.23g | 5% | |
| Sugars | 0.24g | 1% | |
| Dietary Fiber | 0.79g | 3% | |
| Protein | 8.17g | 16% | |
| Vitamin C | 1mg | 2% | |
| Iron | 0.3mg | 1% | |
| Calcium | 6.9mg | 1% | |
| Amount Per 100 g | |||
| Calories | 245.9 Kcal (1030 kJ) | ||
| Calories from fat | 80.69 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.97g | 8% | |
|---|---|---|---|
| Cholesterol | 34.95mg | 7% | |
| Sodium | 97.48mg | 2% | |
| Potassium | 124.07mg | 2% | |
| Total Carbs | 27.96g | 5% | |
| Sugars | 0.41g | 1% | |
| Dietary Fiber | 1.36g | 3% | |
| Protein | 14.07g | 16% | |
| Vitamin C | 1.7mg | 2% | |
| Iron | 0.5mg | 1% | |
| Calcium | 11.9mg | 1% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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