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Nutrition balance score
Good
Glycemic Index
66
Moderate
Glycemic Load
31
High
Nutrition per serving
Calories543.2 kcal (27%)
Total Fat22.9 g (33%)
Carbs46.9 g (18%)
Sugars4.1 g (5%)
Protein35.8 g (72%)
Sodium950.5 mg (48%)
Fiber3.1 g (11%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
¾ teaspoonpaprika
½ teaspoonblack pepper
½ teaspooncayenne pepper
¼ teaspoonkosher salt
4 x 5 ozskinless tilapia fillets
2 tablespoonscanola oil
divided
4hoagie rolls
split
¼ cupcanola mayonnaise
1 ½ tablespoonscapers
chopped, drained
1 tablespooncreole mustard
1 tablespoonunsalted ketchup
2 teaspoonshot sauce
2 cupsromaine lettuce
thinly sliced
¼ cupred onion
thinly sliced
8 slicestomato
Instructions
Step 1
1. Stir together paprika, black pepper, cayenne and salt in a small bowl. Rub spice mixture evenly over fillets
Step 2
2. Heat one tablespoon oil in a large nonstick skillet over medium high. Add half of the fish to the pan and cook until it flakes easily with a fork, two to three minutes per side. Remove fish from pan and repeat with remaining one tablespoon oil and remaining fish
Step 3
3. Preheat broiler to high with oven rack in top position
Step 4
4. Arrange rolls, cut sides open in a single layer on a baking sheet and broil until golden
Step 5
5. Stir together Mayo, capers, mustard, ketchup and hot sauce in a bowl. Spread mixture over cut sides of the rolls.
Step 6
6. Place onion, lettuce and tomato on rolls and add fish. Cover with top halves
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