Tilapia Parmesan

Tilapia Parmesan
Fat 53%Protein 45%
Percent Calories

1 serving of tilapia parmesan contains 435 Calories. The macronutrient breakdown is 1% carbs, 53% fat, and 45% protein. This is a good source of protein (89% of your Daily Value), vitamin d (49% of your Daily Value), and potassium (15% 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. Arrange the tilapia fillets in a buttered 13x9-inch baking dish in a single layer.
  3. Brush the fillets with lemon juice.
  4. In a bowl, combine Parmesan cheese, butter, mayonnaise, scallions, Old Bay seasoning, basil, and pepper until well mixed.
  5. Bake the fish 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 (274g)

NutrientValue%DV
Calories435
Fats26g 33%
Saturated fats12g 58%
Trans fats0.5g
Cholesterol155mg 52%
Sodium402mg 17%
Carbs1g 0.5%
Net carbs1g
Fiber0.2g 1%
Sugar0.5g
Protein50g
Calcium158mg 16%
Iron2mg 19%
Potassium724mg 15%
Vitamin D7μg 49%
Vitamins and Minerals
Alpha carotene0.1μg
Beta carotene58μg
Caffeine0mg
Choline105mg 19%
Copper0.2mg 18%
Fluoride0.4μg
Folate (B9)61μg 15%
Lycopene0.4μg
Magnesium69mg 16%
Manganese0.1mg 4%
Niacin9mg 56%
Pantothenic acid1mg 24%
Phosphorus467mg 67%
Retinol119μg
Riboflavin (B2)0.2mg 13%
Selenium98μg 177%
Theobromine0mg
Thiamine0.1mg 7%
Vitamin A IU502IU
Vitamin A124μg 14%
Vitamin B124μg 156%
Vitamin B60.4mg 27%
Vitamin C4mg 4%
Vitamin D IU293IU
Vitamin D20μg
Vitamin D37μg
Vitamin E2mg 11%
Vitamin K32μg 27%
Zinc1mg 10%
Sugars
Sugar0.5g
Sucrose0.1g
Glucose0.1g
Fructose0.1g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats12g 58%
Monounsaturated fats7g
Polyunsaturated fats6g
Trans fats0.5g
Fatty Acids
Total omega 31g
Total omega 64g
Alpha Linolenic Acid (ALA)1g
Docosahexaenoic Acid (DHA)0.2g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0.1g
Amino Acids
Alanine3g
Arginine3g
Aspartic acid5g
Cystine1g
Glutamic acid8g
Glycine2g
Histidine1g
Hydroxyproline0g
Isoleucine2g
Leucine4g
Lysine4g
Methionine1g
Phenylalanine2g
Proline2g
Serine2g
Threonine2g
Tryptophan1g
Tyrosine2g
Valine2g

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