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)

NutrientValue%DV
Calories550
Fats14g 18%
Saturated fats7g 36%
Trans fats0.4g
Cholesterol69mg 23%
Sodium836mg 36%
Carbs81g 29%
Net carbs71g
Fiber10g 37%
Sugar3g
Protein25g
Calcium100mg 10%
Iron3mg 39%
Potassium1848mg 39%
Vitamin D3μg 19%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene198μg
Caffeine0mg
Choline82mg 15%
Copper0.5mg 55%
Fluoride1μg
Folate (B9)87μg 22%
Lycopene0μg
Magnesium78mg 19%
Manganese1mg 50%
Niacin7mg 41%
Pantothenic acid1mg 26%
Phosphorus312mg 45%
Retinol72μg
Riboflavin (B2)0.2mg 19%
Selenium45μg 82%
Theobromine0mg
Thiamine0.5mg 42%
Vitamin A IU571IU
Vitamin A88μg 10%
Vitamin B122μg 64%
Vitamin B61mg 55%
Vitamin C28mg 31%
Vitamin D IU113IU
Vitamin D20μg
Vitamin D33μg
Vitamin E1mg 10%
Vitamin K16μg 14%
Zinc1mg 11%
Sugars
Sugar3g
Sucrose0.1g
Glucose0.5g
Fructose1g
Lactose0g
Maltose1g
Galactose0g
Starch16g
Fats
Saturated fats7g 36%
Monounsaturated fats4g
Polyunsaturated fats2g
Trans fats0.4g
Fatty Acids
Total omega 30.2g
Total omega 61g
Alpha Linolenic Acid (ALA)0.1g
Docosahexaenoic Acid (DHA)0.1g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine2g
Aspartic acid3g
Cystine0.3g
Glutamic acid4g
Glycine1g
Histidine1g
Hydroxyproline0g
Isoleucine1g
Leucine2g
Lysine2g
Methionine1g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.2g
Tyrosine1g
Valine1g

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