Directions:
- Preheat oven broiler and grease a large cookie sheet with cooking oil spray. Place tilapia on prepared pan and brush both sides tilapia evenly with mustard. In medium size bowl mix potatoes, mango, and cheese and microwave covered on medium high setting for 3 minutes. Broil fish 2 minutes and remove from broiler. Spread with a spatula potato mixture evenly over tilapia tops. Return to broiler and broil another 2-4 minutes until tilapia filets just flaky. Yields 4 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 145.49 Kcal (609 kJ) | ||
| Calories from fat | 67.73 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.53g | 12% | |
|---|---|---|---|
| Cholesterol | 127.6mg | 43% | |
| Sodium | 306.02mg | 13% | |
| Potassium | 250.83mg | 5% | |
| Total Carbs | 7.92g | 3% | |
| Sugars | 2.78g | 11% | |
| Dietary Fiber | 1.25g | 5% | |
| Protein | 12.29g | 25% | |
| Vitamin C | 5.8mg | 10% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 0.6mg | 3% | |
| Calcium | 92.4mg | 9% | |
| Amount Per 100 g | |||
| Calories | 114.01 Kcal (477 kJ) | ||
| Calories from fat | 53.08 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.9g | 12% | |
|---|---|---|---|
| Cholesterol | 99.99mg | 43% | |
| Sodium | 239.81mg | 13% | |
| Potassium | 196.56mg | 5% | |
| Total Carbs | 6.2g | 3% | |
| Sugars | 2.18g | 11% | |
| Dietary Fiber | 0.98g | 5% | |
| Protein | 9.63g | 25% | |
| Vitamin C | 4.5mg | 10% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 0.5mg | 3% | |
| Calcium | 72.4mg | 9% | |
* 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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