Skillet Tilapia Melt Sandwich
Skillet Tilapia Melt Sandwich layers flaky, lightly seasoned fish with creamy pepper jack for gentle heat, all balanced by a tangy tomato–red onion relish mayo. The toasted whole wheat bread adds crunch and nuttiness, while butter-kissed tilapia brings rich flavor. Great for a quick weeknight dinner or a satisfying lunch that feels special without much fuss.
- Prep10 mins
- Cook10 mins
- Serves2
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Skillet Tilapia Melt Sandwich, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 52 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 7 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 55 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 23
- Heart Health
- 71
- Metabolic
- 36
- Digestive
- 60
- Inflammatory
- 55
- Performance
- 35
- General Wellness
- 1
In a small bowl, mix together the tomato, mayonnaise, red onion, relish, and piri piri. Season with salt and pepper to taste.
- 2
Sprinkle the tilapia on both sides with seafood seasoning and garlic powder.
- 3
Heat butter in a skillet over medium heat. Add the seasoned tilapia and cook until golden brown and the fish flakes easily with a fork, 2 to 3 minutes per side. Lay two slices of pepper Jack on each fillet, cover the skillet, and cook until the cheese melts, 1 to 2 minutes.
- 4
Set each tilapia fillet on a slice of toasted bread. Spread with the mayonnaise sauce and cap with the remaining bread.
- Calories 589.35 kcal High 29%
- Protein 28.55 g Good Source 57%
- Carbohydrate 36.92 g 13%
- Total Fat 35.83 g High 46%
- Saturated Fat 11.9 g High 60%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 88.98 mg High 30%
- Sodium 669.95 mg High 29%
- Dietary Fiber 5.0 g Moderate 18%
- Total Sugars 6.35 g --
- Added Sugars 0.29 g Low Source 1%
- Calcium 136.7 mg Moderate 11%
- Iron 3.02 mg Moderate 17%
- Potassium 878.5 mg Moderate 19%
- Vitamin A 4.36 mcg Low Source 0%
- Vitamin C 5.32 mg Low Source 6%
- Vitamin D 3.56 mcg Moderate 18%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Milk 🥛
- Wheat 🌾
- Gluten
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Skillet Tilapia Melt Sandwich is made with 12 ingredients and serves 2. It takes about 20 mins and is rated easy. Key ingredients include Butter, Chili Pepper, Garlic Powder, and Mayonnaise. Each serving provides about 589.35 kcal, and is a good source of protein.
Recipe Questions
- What is Skillet Tilapia Melt Sandwich made of?
- The main ingredients are Butter, Chili Pepper, Garlic Powder, Mayonnaise, Pickle Relish. The full list of 12 is above.
- How long does it take to make Skillet Tilapia Melt Sandwich?
- About 20 mins in total: 10 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 589.35 kcal. The full nutrition breakdown is above.
- Is Skillet Tilapia Melt Sandwich easy to make?
- This recipe is rated easy, with 12 ingredients and 4 steps.
- Is Skillet Tilapia Melt Sandwich healthy?
- Skillet Tilapia Melt Sandwich has an easyChef Pro health score of 40/100. Per serving, it provides 589.35 calories and 28.55 g of protein, or 57% of the Daily Value. Worth noting per serving: sodium at 669.95 mg (29% of the Daily Value) and saturated fat at 11.9 g (60% of the Daily Value). It contains Fish, Milk, Wheat, Gluten, Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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