Tilapia Parmesan

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
- Preheat the oven to 350°F.
- Place the tilapia fillets in a buttered 13x9-inch baking dish or jellyroll pan in a single layer.
- Brush the top of the fillets with lemon juice.
- In a bowl, combine Parmesan cheese, butter, mayonnaise, green onions, Old Bay seasoning, basil, and pepper. Mix well with a fork.
- Bake the fish in the preheated oven for 10 to 20 minutes or until it just starts to flake.
- Spread the cheese mixture over the fish and bake until golden brown, about 5 more minutes.
- Monitor the fish closely to prevent overcooking, as baking time depends on the thickness of the fillets.
- Serve with sriracha sauce and enjoy.
Nutrition Facts
For 1 serving of tilapia parmesan (277g)
Nutrient | Value | %DV |
---|---|---|
Calories | 402 | |
Fats | 21g | 27% |
Saturated fats | 11g | 55% |
Trans fats | 1g | |
Cholesterol | 156mg | 52% |
Sodium | 484mg | 21% |
Carbs | 4g | 1% |
Net carbs | 4g | |
Fiber | 0.2g | 1% |
Sugar | 1g | |
Protein | 49g | |
Calcium | 139mg | 14% |
Iron | 1mg | 19% |
Potassium | 737mg | 16% |
Vitamin D | 7μg | 49% |
Vitamins and Minerals | ||
Alpha carotene | 0.1μg | |
Beta carotene | 62μg | |
Caffeine | 0mg | |
Choline | 103mg | 19% |
Copper | 0.2mg | 18% |
Fluoride | 0.4μg | |
Folate (B9) | 61μg | 15% |
Lycopene | 0.3μg | |
Magnesium | 68mg | 16% |
Manganese | 0.1mg | 4% |
Niacin | 9mg | 55% |
Pantothenic acid | 1mg | 24% |
Phosphorus | 472mg | 67% |
Retinol | 128μg | |
Riboflavin (B2) | 0.2mg | 15% |
Selenium | 100μg | 181% |
Theobromine | 0mg | |
Thiamine | 0.1mg | 7% |
Vitamin A IU | 531IU | |
Vitamin A | 134μg | 15% |
Vitamin B12 | 4μg | 157% |
Vitamin B6 | 0.4mg | 28% |
Vitamin C | 5mg | 6% |
Vitamin D IU | 292IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 7μg | |
Vitamin E | 2mg | 11% |
Vitamin K | 21μg | 18% |
Zinc | 1mg | 12% |
Sugars | ||
Sugar | 1g | |
Sucrose | 0.2g | |
Glucose | 0.2g | |
Fructose | 0.2g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0.4g | |
Fats | ||
Saturated fats | 11g | 55% |
Monounsaturated fats | 6g | |
Polyunsaturated fats | 3g | |
Trans fats | 1g | |
Fatty Acids | ||
Total omega 3 | 1g | |
Total omega 6 | 2g | |
Alpha Linolenic Acid (ALA) | 0.3g | |
Docosahexaenoic Acid (DHA) | 0.2g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0.1g | |
Amino Acids | ||
Alanine | 3g | |
Arginine | 3g | |
Aspartic acid | 5g | |
Cystine | 0.5g | |
Glutamic acid | 8g | |
Glycine | 2g | |
Histidine | 1g | |
Hydroxyproline | 0g | |
Isoleucine | 2g | |
Leucine | 4g | |
Lysine | 4g | |
Methionine | 1g | |
Phenylalanine | 2g | |
Proline | 2g | |
Serine | 2g | |
Threonine | 2g | |
Tryptophan | 1g | |
Tyrosine | 2g | |
Valine | 2g |