RecipeDB

Cooking in progress....

Mediterranean Tilapia Pockets #RSC

Source: Genius Kitchen(food.com)
Estimated Nutritional Profile
Nutrient Quantity
Protein (g)360.2238
Energy (kCal)1634.511
Carbohydrates (g)4.7085
Total fats (g)9.4262
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Preheat oven to 375 degrees. | 2. Rub filets with 1/2 of the olive oil and 1/2 of the Greek seasoning. | 3. Wrap 1 slice of prosciutto around each filet. | 4. Place 1 filet on 1 sheet of aluminum foil. | 5. Combine tomatoes, zucchini, olives, capers, parsley, mint, lemon juice & zest and remaining spice blend in a small mixing bowl. Toss. | 6. Place equal amounts of tomato mixture on top of each filet. Top with goat cheese and black pepper. | 7. Take the 2 opposite ends of foil, bring them together over filet and fold edges 2-3 times down and seal. Fold in 2 remaining open ends and seal. | 8. Place aluminum pockets on a large oven proof sheet pan. | 9. Bake for 15-20 minutes. Allow to rest for 5 minutes. Unseal and serve. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    tilapia fillet 4 1613.8703 0.0 359.0408 9.0667
    extra virgin olive oil 4 tablespoons divided 1613.8703 0.0 359.0408 9.0667
    greek seasoning 1 tablespoon divided 1613.8703 0.0 359.0408 9.0667
    prosciutto 4 slices 1613.8703 0.0 359.0408 9.0667
    grape tomato 1/3 cup chopped 1613.8703 0.0 359.0408 9.0667
    zucchini 1/3 cup chopped 7.0267 1.2855 0.5001 0.1323
    olive 10 -12 sliced - - - -
    caper 1 tablespoon 1.9780000000000002 0.4205 0.203 0.07400000000000001
    italian parsley 1 tablespoon chopped 1613.8703 0.0 359.0408 9.0667
    mint 1 tablespoon chopped 2.508 0.4794 0.1875 0.0416
    lemon juice 1 tablespoon 3.355 1.0523 0.0534 0.0366
    lemon zest 1 teaspoon 1613.8703 0.0 359.0408 9.0667
    goat cheese 4 teaspoons - - - -
    black pepper 1 teaspoon 5.773 1.4708 0.239 0.075
    reynolds wrap foil 4 sheets 1613.8703 0.0 359.0408 9.0667

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



    Similar Recipes by Processes Similar Recipes by Category Composition