Tilapia Fromage

Tilapia Fromage
Fat 72%Protein 25%
Percent Calories

1 serving of tilapia fromage contains 568 Calories. The macronutrient breakdown is 2% carbs, 72% fat, and 25% protein. This is a good source of protein (64% of your Daily Value), potassium (11% of your Daily Value), and calcium (24% of your Daily Value).

Makes
4 servings
Prep Time
5 minutes
Cook Time
30 minutes

Ingredients

Directions

  1. Preheat the oven to 350°F.
  2. In a small skillet, sauté the onion unsalted butter until soft, about 5 minutes. Transfer to a medium bowl and let cool slightly.
  3. Add the cheese, mayonnaise, hot sauce, and seasonings to the bowl with the onions; mix well.
  4. Place the tilapia on a foil-lined rimmed sheet pan. Top each piece with two pieces of cold salted butter.
  5. Bake for about 10 minutes or until the fish is almost done. Divide the cheese mixture evenly among the pieces of fish, spreading to cover the tops.
  6. Bake for another 10-15 minutes until the cheese has melted and browned slightly. If desired, broil for an additional minute or two for more browning, watching closely.

Nutrition Facts

For 1 serving of tilapia fromage

NutrientValue%DV
Calories568
Fats46g 59%
Saturated fats19g 93%
Trans fats1g
Cholesterol146mg 49%
Sodium703mg 31%
Carbs3g 1%
Net carbs3g
Fiber0.5g 2%
Sugar1g
Protein36g
Calcium236mg 24%
Iron1mg 14%
Potassium502mg 11%
Vitamin D5μg 32%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene52μg
Caffeine0mg
Choline79mg 14%
Copper0.1mg 12%
Fluoride1μg
Folate (B9)46μg 12%
Lycopene0μg
Magnesium49mg 12%
Manganese0.1mg 3%
Niacin6mg 35%
Pantothenic acid1mg 17%
Phosphorus384mg 55%
Retinol177μg
Riboflavin (B2)0.2mg 14%
Selenium64μg 117%
Theobromine0mg
Thiamine0.1mg 4%
Vitamin A IU678IU
Vitamin A181μg 20%
Vitamin B123μg 106%
Vitamin B60.3mg 23%
Vitamin C2mg 2%
Vitamin D IU195IU
Vitamin D20μg
Vitamin D35μg
Vitamin E2mg 13%
Vitamin K49μg 41%
Zinc1mg 13%
Sugars
Sugar1g
Sucrose0.4g
Glucose1g
Fructose0.4g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats19g 93%
Monounsaturated fats12g
Polyunsaturated fats14g
Trans fats1g
Fatty Acids
Total omega 32g
Total omega 611g
Alpha Linolenic Acid (ALA)2g
Docosahexaenoic Acid (DHA)0.1g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0.1g
Amino Acids
Alanine2g
Arginine2g
Aspartic acid4g
Cystine0.3g
Glutamic acid6g
Glycine2g
Histidine1g
Hydroxyproline0g
Isoleucine2g
Leucine3g
Lysine3g
Methionine1g
Phenylalanine2g
Proline2g
Serine2g
Threonine2g
Tryptophan0.4g
Tyrosine1g
Valine2g