Herb and Lemon Fish
1 serving of herb and lemon fish contains 356 Calories. The macronutrient breakdown is 46% carbs, 25% fat, and 29% protein. This is a good source of protein (49% of your Daily Value), fiber (16% of your Daily Value), and potassium (12% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 10 minutes
- Cook Time
- 15 minutes
Ingredients
Directions
- Cook the brown rice according to the package instructions. Preheat the oven to 350°F.
- Cut two pieces of tin foil large enough to wrap the fish. Place each piece of tilapia in the center of the foil and brush with olive oil. Season with pepper and lemon zest.
- Squeeze lemon juice over the fish, then top with minced garlic and herbs. Wrap the fish completely in the foil.
- Bake for 15-20 minutes or until the fish is fully cooked. Serve with the cooked brown rice.
Nutrition Facts
For 1 serving of herb and lemon fish (225g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 356 | |
| Fats | 10g | 13% |
| Saturated fats | 2g | 9% |
| Trans fats | 0g | |
| Cholesterol | 57mg | 19% |
| Sodium | 65mg | 3% |
| Carbs | 43g | 16% |
| Net carbs | 38g | |
| Fiber | 4g | 16% |
| Sugar | 0.4g | |
| Protein | 27g | |
| Calcium | 66mg | 7% |
| Iron | 2mg | 25% |
| Potassium | 548mg | 12% |
| Vitamin D | 4μg | 23% |
| Vitamins and Minerals | ||
| Alpha carotene | 0.2μg | |
| Beta carotene | 64μg | |
| Caffeine | 0mg | |
| Choline | 63mg | 12% |
| Copper | 0.4mg | 40% |
| Fluoride | 0μg | |
| Folate (B9) | 39μg | 10% |
| Lycopene | 1μg | |
| Magnesium | 106mg | 25% |
| Manganese | 2mg | 80% |
| Niacin | 7mg | 43% |
| Pantothenic acid | 1mg | 28% |
| Phosphorus | 361mg | 52% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 10% |
| Selenium | 59μg | 107% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 21% |
| Vitamin A IU | 123IU | |
| Vitamin A | 6μg | 1% |
| Vitamin B12 | 2μg | 75% |
| Vitamin B6 | 1mg | 40% |
| Vitamin C | 44mg | 49% |
| Vitamin D IU | 141IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 4μg | |
| Vitamin E | 2mg | 11% |
| Vitamin K | 30μg | 25% |
| Zinc | 1mg | 13% |
| Sugars | ||
| Sugar | 0.4g | |
| Sucrose | 0.4g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 2g | 9% |
| Monounsaturated fats | 6g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0g | |
| 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 | 2g | |
| 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 | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |
