QUICK FACTS
PREPARATION TIME
10 min (for 4 serves)
COOKING TIME
10 min (for 4 serves)
DINNER
Fish
SUMMARY
Easy, tasty and healthy dinner recipe you can make in no time at all. Simple recipe yet tastes fabulous!
INGREDIENTS
1,200 g
Tilapia fillet
3 g
chili powder
3 g
garlic powder
3 g
sea salt
60 g
canola oil
3.00 Juice of 1 lemon (141 g)
lemon juice
3.00 tablespoon (86 g)
honey
6.00 tablespoon (90 g)
Dijon mustard
3.00 sprigs (3 g)
dill weed, chopped
METHOD
1. In a small bowl, whisk together lemon juice, honey, mustard and dill. Set aside.
2. Combine chili powder, garlic powder and 1/4 teaspoon salt on a plate. Rub fillets with the spice mixture.
3. Heat oil in a large nonstick skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total.
4. Transfer in a serving platter and immediately drizzle with honey mustard sauce.
5. Serve with your choice of steamed vegetables and enjoy.
NUTRITIONAL PANEL
Per Serve
Energy:
797.2 kJ (190.5 kcal)
Protein:
19.0 g
Total Fat:
9.7 g
-Saturated:
1.5 g
-Mono-Unsaturated:
4.3 g
-Poly-Unsaturated:
2.1 g
Total Carbs:
7.0 g
-Complex Carbs:
0.5 g
-Sugar:
6.5 g
Fibre:
0.1 g
Water:
86.9 mL
Alcohol:
0.0 g
Cholesterol:
0.0 mg
