Tilapia and Mashed Yams with Pancetta-Sage Breadcrumbs
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
- Finely chop sage. Pierce yams multiple times with a fork.
- 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).
- 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.
- 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 |