Tilapia Parmesan

Tilapia Parmesan
Fat 47%Protein 49%
Percent Calories

1 serving of tilapia parmesan contains 402 Calories. The macronutrient breakdown is 4% carbs, 47% fat, and 49% protein. This is a good source of protein (88% of your Daily Value), vitamin d (49% of your Daily Value), and potassium (16% of your Daily Value).

Makes
4 servings
Prep Time
15 minutes
Cook Time
20 minutes

Ingredients

Directions

  1. Preheat the oven to 350°F.
  2. Place the tilapia fillets in a buttered 13x9-inch baking dish or jellyroll pan in a single layer.
  3. Brush the top of the fillets with lemon juice.
  4. In a bowl, combine Parmesan cheese, butter, mayonnaise, green onions, Old Bay seasoning, basil, and pepper. Mix well with a fork.
  5. Bake the fish in the preheated oven for 10 to 20 minutes or until it just starts to flake.
  6. Spread the cheese mixture over the fish and bake until golden brown, about 5 more minutes.
  7. Monitor the fish closely to prevent overcooking, as baking time depends on the thickness of the fillets.
  8. Serve with sriracha sauce and enjoy.

Nutrition Facts

For 1 serving of tilapia parmesan (277g)

NutrientValue%DV
Calories402
Fats21g 27%
Saturated fats11g 55%
Trans fats1g
Cholesterol156mg 52%
Sodium484mg 21%
Carbs4g 1%
Net carbs4g
Fiber0.2g 1%
Sugar1g
Protein49g
Calcium139mg 14%
Iron1mg 19%
Potassium737mg 16%
Vitamin D7μg 49%
Vitamins and Minerals
Alpha carotene0.1μg
Beta carotene62μg
Caffeine0mg
Choline103mg 19%
Copper0.2mg 18%
Fluoride0.4μg
Folate (B9)61μg 15%
Lycopene0.3μg
Magnesium68mg 16%
Manganese0.1mg 4%
Niacin9mg 55%
Pantothenic acid1mg 24%
Phosphorus472mg 67%
Retinol128μg
Riboflavin (B2)0.2mg 15%
Selenium100μg 181%
Theobromine0mg
Thiamine0.1mg 7%
Vitamin A IU531IU
Vitamin A134μg 15%
Vitamin B124μg 157%
Vitamin B60.4mg 28%
Vitamin C5mg 6%
Vitamin D IU292IU
Vitamin D20μg
Vitamin D37μg
Vitamin E2mg 11%
Vitamin K21μg 18%
Zinc1mg 12%
Sugars
Sugar1g
Sucrose0.2g
Glucose0.2g
Fructose0.2g
Lactose0g
Maltose0g
Galactose0g
Starch0.4g
Fats
Saturated fats11g 55%
Monounsaturated fats6g
Polyunsaturated fats3g
Trans fats1g
Fatty Acids
Total omega 31g
Total omega 62g
Alpha Linolenic Acid (ALA)0.3g
Docosahexaenoic Acid (DHA)0.2g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0.1g
Amino Acids
Alanine3g
Arginine3g
Aspartic acid5g
Cystine0.5g
Glutamic acid8g
Glycine2g
Histidine1g
Hydroxyproline0g
Isoleucine2g
Leucine4g
Lysine4g
Methionine1g
Phenylalanine2g
Proline2g
Serine2g
Threonine2g
Tryptophan1g
Tyrosine2g
Valine2g

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