1 serving of Tilapia with Scallion Sriracha Pesto contains 650 calories.
In addition to calories, this dish is also a great source of protein, vitamin B12, and selenium.
In this article, we'll explore the nutritional value of this dish as well as some preparation and alternative cooking methods.
Calculation of Total Calories
The total calorie count of this dish is based on the serving size of 384 grams. The main contributors to the calorie count are the tilapia and pesto. To decrease the calorie count, consider reducing the serving size or using a lower calorie protein such as shrimp or chicken.
Main Source of Nutrients
Tilapia with Scallion Sriracha Pesto is a great source of protein, containing 55 grams per serving. It also contains 160% of the recommended daily intake of vitamin B12 and 57% of the recommended daily intake of selenium. Both vitamin B12 and selenium are important for maintaining healthy immune function and cognitive health.
Preparation Method
To prepare Tilapia with Scallion Sriracha Pesto, season the tilapia filets with salt and black pepper and pan-sear for 3-4 minutes on each side until cooked through. In a separate bowl, mix together chopped scallions, sriracha, garlic, and olive oil to make the pesto. Serve the pesto over the tilapia filets. This dish can also be grilled, baked, or broiled for a different flavor profile.
Recommended Serving Size
The recommended serving size for Tilapia with Scallion Sriracha Pesto is 384 grams, which contains 650 calories. If you want to decrease the calorie count of this dish, consider reducing the serving size or using a lower calorie protein such as shrimp or chicken.
Possible Health Benefits
Tilapia with Scallion Sriracha Pesto is a high protein dish that can aid in muscle growth and repair. It is also a good source of vitamin B12 and selenium, which are important for maintaining healthy immune function and cognitive health. The garlic in the pesto may also have antibacterial and antiviral properties that can help fight off infections.
People with a fish allergy should avoid this dish. Additionally, tilapia may contain high levels of omega-6 fatty acids, which can increase inflammation in the body when consumed in excess. To decrease the risk of inflammation, eat tilapia in moderation and choose fish that are high in omega-3 fatty acids, such as salmon or tuna.
Suitable for Special Diets
Tilapia with Scallion Sriracha Pesto is suitable for a variety of special diets, including gluten-free, dairy-free, and paleo diets. To make this dish vegan or vegetarian, substitute the tilapia with a plant-based protein such as tofu or tempeh.
Pairing Suggestion
Tilapia with Scallion Sriracha Pesto pairs well with a variety of sides, including roasted vegetables, quinoa, or brown rice. To add some extra heat to this dish, consider serving it with a side of spicy kimchi or pickled jalapenos.
Alternative Cooking Methods
In addition to pan-searing, Tilapia with Scallion Sriracha Pesto can also be grilled, baked, or broiled for a different flavor profile. To bake this dish, place the seasoned tilapia filets in a baking dish and top with the scallion sriracha pesto. Bake at 375 degrees F for 10-15 minutes or until the fish is cooked through.
Ingredients Breakdown
To make Tilapia with Scallion Sriracha Pesto, you will need the following ingredients: - Tilapia filets - Scallions, sriracha, garlic, olive oil
FAQs About Tilapia with Scallion Sriracha Pesto
1. What is Tilapia?
Tilapia is a freshwater fish that is native to Africa but is now farmed in many parts of the world. It is a popular fish for cooking because it is relatively mild and easy to prepare.
2. What is Scallion Sriracha Pesto?
Scallion Sriracha Pesto is a flavorful sauce made from scallions, garlic, cilantro, sriracha hot sauce, and olive oil. It adds a spicy kick to the mild flavor of the tilapia and is a great complement to the dish.
3. How is Tilapia with Scallion Sriracha Pesto prepared?
The tilapia is typically seasoned with salt, pepper, and lemon juice, then pan-seared until it is golden brown and cooked through. The Scallion Sriracha Pesto is prepared separately by blending the ingredients together in a food processor or blender. The pesto is then served over the cooked tilapia.
4. How many calories are in Tilapia with Scallion Sriracha Pesto?
One serving of Tilapia with Scallion Sriracha Pesto contains 650 calories. This is a relatively high amount of calories for a single serving, so it should be consumed in moderation as part of a balanced diet.
5. What are some good side dishes to serve with Tilapia with Scallion Sriracha Pesto?
There are many side dishes that would complement the flavors of Tilapia with Scallion Sriracha Pesto, such as steamed or roasted vegetables (such as broccoli, asparagus, or green beans), rice, or a leafy salad. These dishes would provide a balance of flavors and nutrients to the meal.