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Tandoori Tilapia with Hearts of Palm Salad Recipe

Tandoori Tilapia with Hearts of Palm Salad Recipe

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Tandoori Tilapia with Hearts of Palm Salad

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Ingredients

Count

Nutrition

238

Calories

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Ingredients:

Serving

1 cup nonfat plain yogurt
1/2 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp garam masala
1 tsp red chili powder
1/2 tsp minced jalapeno
1 clove garlic, minced
1/2- inch piece ginger , ground into a paste
1/2 tsp salt
4 tilapia fillets (about 4 oz each)
1 mango, peeled and diced
1 kiwifruit, peeled and diced
1 cucumber, peeled, seeded and diced
1 can (3 oz) hearts of palm, diced
juice of 1/2 lime, plus slices for garnish
1 tsp canola oil

Directions:

Whisk together marinade ingredients in a bowl. Place tilapia in marinade; turn to coat completely. Cover with plastic; refrigerate at least 1 hour. Combine mango, kiwi, cucumber, hearts of palm and lime juice in a bowl. Season with salt. Mix gently. Heat a charcoal, gas or electric grill over high heat. Brush grill with canola oil. Remove tilapia from marinade; blot excess with a paper towel. Grill fish, turning once, until cooked through, about 5 to 7 minutes. Garnish each fillet with 2/3 cup hearts of palm salad.
Nutritional analysis per serving: 294 calories, 4.7 g fat (1.4 g saturated), 2.6 g fiber, 34.7 g carbs, 29.5 g protein Nutritional analysis provided by Self

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	238.27 Kcal (998 kJ)
Calories from fat	34.44 Kcal
		% Daily Value*
Total Fat	3.83g	6%
Cholesterol	60.96mg	20%
Sodium	387.62mg	16%
Potassium	865.12mg	18%
Total Carbs	21.63g	7%
Sugars	17.69g	71%
Dietary Fiber	3.05g	12%
Protein	31.09g	62%
Vitamin C	55.9mg	93%
Iron	1.6mg	9%
Calcium	105.7mg	11%

Amount Per 100 g
Calories	66.64 Kcal (279 kJ)
Calories from fat	9.63 Kcal
		% Daily Value*
Total Fat	1.07g	6%
Cholesterol	17.05mg	20%
Sodium	108.41mg	16%
Potassium	241.96mg	18%
Total Carbs	6.05g	7%
Sugars	4.95g	71%
Dietary Fiber	0.85g	12%
Protein	8.7g	62%
Vitamin C	15.6mg	93%
Iron	0.5mg	9%
Calcium	29.6mg	11%

* 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.

Tastes

salty
savory
bitter
sweet

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