Estimated Nutrition (whole recipe, rough)
Counts 13 of 15 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Peanut | 1 oz (28g) | 161 |
| Canola | 1 tbsp (14g) | 124 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Egg | 1 large egg (50g) | 78 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Arugula | 1 cup (20g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Dill | 5 sprigs fresh (1g) / 1 tsp dried | 4 |
| Salt | 1 tsp (6g) | 0 |
| Safflower | not in our table | 0 |
| Soybean Oil | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 4 fresh or frozen tilapia fillets, thawed if frozen
- 1 tbsp salt
- 1 tbsp freshly-ground black pepper
- 1 tbsp garlic powder
- 1 ½ tbsp cayenne pepper
- Cornmeal
- Freshly-squeezed lemon juice
- Olive oil
- 4 ea . 3- inch ciabatta buns, split in half
- 2 ½ quarts peanut , canola, corn, safflower, or soybean oil
- 1 cup mayonnaise
- 1 small jalapeño , finely minced
- ¼ dill pickle , finely chopped
- 1 cup arugula
Directions
Season fish with salt, pepper, garlic powder, and cayenne.
Dredge fish in cornmeal and dip in lemon juice. Dredge again in cornmeal and let sit 2–3 minutes.
Heat oil to 350°F. Working carefully, add fish. Fry 2 at a time for three minutes. Drain on a cooling rack set in a sheet pan . Repeat with remaining fish.
Brush cut sides of bun with olive oil. Season with kosher salt and freshly-ground black pepper.
Place cut side down on a grill pan preheated over medium high heat. Cook until marked and toasted.
Combine mayonnaise, jalapeño, and pickle. Spread mixture liberally on cut side of grilled buns. Set aside.
Place a piece of fish on top of half the buns. Top with arugula and then top with another half-bun. Serve warm.