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MAYONNAISE GRILLED FISH
Grilled fish is a great meal any time, but it takes some effort to keep it from overcooking or sticking. A coating of a little mayonnaise on the fish makes it easy to get it just right.
Grilled fish is a great meal any time, but it takes some effort to keep it from overcooking or sticking. A coating of a little mayonnaise on the fish makes it easy to get it just right.
Cooking time40 minutes
Prep time10 minutes
Servings1 portions
- 2 tilapia fillets
- salt
- black pepper
- 1/2 cup Blue Band mayonnaise
- 1 cup coriander leaves
- 1/2 white onion
- 1 tablespoon lemon juice
- 2 tablespoon capers
- Serve with creamy mashed potatoes and boiled green peas
- Season the tilapia fish fillets with salt and black pepper.
- In a bowl, mix the blue band mayonnaise, coriander leaves, onions, lemon juice and capers
- Spread the mixture over the fish and bake in the oven for 20 minutes at 220 degrees Celcius
- Season a pot of water with salt and boil 3 potatoes for 15- 20 minutes. Drain the water, add milk and mash until creamy
- Serve the fish with mashed potatoes and boiled green peas
| Energy (kcal) | 1028 kcal |
| Energy (kJ) | 4294 kJ |
| Protein (g) | 47.0 g |
| Carbohydrate incl. fibre (g) | 8.3 g |
| Carbohydrate excl. fibre (g) | 5.8 g |
| Sugar (g) | 3.3 g |
| Fibre (g) | 2.5 g |
| Fat (g) | 90.2 g |
| Saturated fat (g) | 14.8 g |
| Unsaturated fat (g) | 72.8 g |
| Monounsaturated fat (g) | 20.6 g |
| Polyunsaturated fat (g) | 52.3 g |
| Trans fat (g) | 0.2 g |
| Cholesterol (mg) | 158 mg |
| Sodium (mg) | 1424 mg |
| Salt (g) | 3.56 g |
| Vitamin A (IU) | 2355 IU |
| Vitamin C (mg) | 15.1 mg |
| Calcium (mg) | 75 mg |
| Iron (mg) | 2.50 mg |
| Potassium (mg) | 959 mg |
