Tilapia and Mashed Yams with Pancetta-Sage Breadcrumbs

Fat 23% Carbs 59% Protein 18%
Percent Calories

1 serving of tilapia and mashed yams with pancetta-sage breadcrumbs contains 550 Calories. The macronutrient breakdown is 59% carbs, 23% fat, and 18% protein. This is a good source of protein (45% of your Daily Value), fiber (37% of your Daily Value), and potassium (39% of your Daily Value).

Makes
4 servings
Prep Time
30 minutes
Cook Time
45 minutes

Ingredients

Directions

  1. Finely chop sage. Pierce yams multiple times with a fork.
  2. Cook bacon in large nonstick skillet over medium heat until crisp, then coarsely chop. Transfer to small bowl. Add breadcrumbs and 1 tablespoon chopped sage to drippings in skillet; stir over medium-high heat until breadcrumbs are almost crisp, 5 minutes. Transfer to bowl with pancetta. Cool (reserve skillet).
  3. Place yams on plate and microwave on high until very soft, 5 to 8 minutes per side, depending on size of yam. Transfer yams to work surface. Cut yams in half lengthwise; scoop out pulp and place in medium glass bowl. Discard skin. Add remaining 11/2 teaspoons chopped sage and 1 tablespoon butter to yams; mash until almost smooth. Season to taste with salt and freshly ground black pepper.
  4. Sprinkle fish fillets with salt and freshly ground black pepper. Melt remaining 2 tablespoons butter in same nonstick skillet over medium-high heat. Add fish fillets and cook until golden brown on outside and just opaque in center, 3 to 4 minutes per side. If necessary, rewarm yams in microwave. Divide mashed yams among 4 plates. Top each serving with 1 fish fillet, sprinkle generously with bacon-sage breadcrumbs, and serve.

Nutrition Facts

For 1 serving of tilapia and mashed yams with pancetta-sage breadcrumbs (356g)

Nutrient Value %DV
Calories 550
Fats 14g 18%
Saturated fats 7g 36%
Trans fats 0.4g
Cholesterol 69mg 23%
Sodium 836mg 36%
Carbs 81g 29%
Net carbs 71g
Fiber 10g 37%
Sugar 3g
Protein 25g
Calcium 100mg 10%
Iron 3mg 39%
Potassium 1848mg 39%
Vitamin D 3μg 19%
Vitamins and Minerals
Alpha carotene 0μg
Beta carotene 198μg
Caffeine 0mg
Choline 82mg 15%
Copper 0.5mg 55%
Fluoride 1μg
Folate (B9) 87μg 22%
Lycopene 0μg
Magnesium 78mg 19%
Manganese 1mg 50%
Niacin 7mg 41%
Pantothenic acid 1mg 26%
Phosphorus 312mg 45%
Retinol 72μg
Riboflavin (B2) 0.2mg 19%
Selenium 45μg 82%
Theobromine 0mg
Thiamine 0.5mg 42%
Vitamin A IU 571IU
Vitamin A 88μg 10%
Vitamin B12 2μg 64%
Vitamin B6 1mg 55%
Vitamin C 28mg 31%
Vitamin D IU 113IU
Vitamin D2 0μg
Vitamin D3 3μg
Vitamin E 1mg 10%
Vitamin K 16μg 14%
Zinc 1mg 11%
Sugars
Sugar 3g
Sucrose 0.1g
Glucose 0.5g
Fructose 1g
Lactose 0g
Maltose 1g
Galactose 0g
Starch 16g
Fats
Saturated fats 7g 36%
Monounsaturated fats 4g
Polyunsaturated fats 2g
Trans fats 0.4g
Fatty Acids
Total omega 3 0.2g
Total omega 6 1g
Alpha Linolenic Acid (ALA) 0.1g
Docosahexaenoic Acid (DHA) 0.1g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 1g
Arginine 2g
Aspartic acid 3g
Cystine 0.3g
Glutamic acid 4g
Glycine 1g
Histidine 1g
Hydroxyproline 0g
Isoleucine 1g
Leucine 2g
Lysine 2g
Methionine 1g
Phenylalanine 1g
Proline 1g
Serine 1g
Threonine 1g
Tryptophan 0.2g
Tyrosine 1g
Valine 1g

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