Baked parmesan tilapia
1 fillet of baked parmesan tilapia contains 158 Calories. The macronutrient breakdown is 13% carbs, 28% fat, and 58% protein. This is a good source of protein (41% of your Daily Value), potassium (7% of your Daily Value), and vitamin b12 (70% of your Daily Value).
- Makes
- 8 fillet
- Prep Time
- 9 minutes
- Cook Time
- 20 minutes
Ingredients
Directions
- This recipe assumes each tilapia fillet is about 100 grams.
- Preheat oven to 400 degrees F
- Rinse fish in water, thaw if frozen.
- Mix the bread crumbs and cheese in a bowl and dip/cover one side of each fillet in the mixture.
- Butter the baking pan and place the fillets in the pan, crumb side up.
- Bake uncovered until the fish flakes easily with a fork, or about 20 minutes.
Nutrition Facts
For 1 fillet of baked parmesan tilapia (114g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 158 | |
| Fats | 5g | 6% |
| Saturated fats | 2g | 12% |
| Trans fats | 0.1g | |
| Cholesterol | 57mg | 19% |
| Sodium | 237mg | 10% |
| Carbs | 5g | 2% |
| Net carbs | 5g | |
| Fiber | 0.4g | 1% |
| Sugar | 0.5g | |
| Protein | 23g | |
| Calcium | 87mg | 9% |
| Iron | 1mg | 12% |
| Potassium | 325mg | 7% |
| Vitamin D | 3μg | 21% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 15μg | |
| Caffeine | 0mg | |
| Choline | 45mg | 8% |
| Copper | 0.1mg | 11% |
| Fluoride | 0μg | |
| Folate (B9) | 33μg | 8% |
| Lycopene | 0μg | |
| Magnesium | 33mg | 8% |
| Manganese | 0.1mg | 4% |
| Niacin | 4mg | 27% |
| Pantothenic acid | 1mg | 11% |
| Phosphorus | 220mg | 31% |
| Retinol | 23μg | |
| Riboflavin (B2) | 0.1mg | 10% |
| Selenium | 45μg | 82% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 10% |
| Vitamin A IU | 102IU | |
| Vitamin A | 24μg | 3% |
| Vitamin B12 | 2μg | 70% |
| Vitamin B6 | 0.2mg | 13% |
| Vitamin C | 0.2mg | 0.2% |
| Vitamin D IU | 126IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 3μg | |
| Vitamin E | 0.5mg | 3% |
| Vitamin K | 5μg | 4% |
| Zinc | 1mg | 5% |
| Sugars | ||
| Sugar | 0.5g | |
| Sucrose | 0g | |
| Glucose | 0.1g | |
| Fructose | 0.1g | |
| Lactose | 0g | |
| Maltose | 0.1g | |
| Galactose | 0g | |
| Starch | 4g | |
| Fats | ||
| Saturated fats | 2g | 12% |
| Monounsaturated fats | 1g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0.1g | |
| Fatty Acids | ||
| Total omega 3 | 0.2g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0.1g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| 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 | |
