Tilapia Parmesan
1 serving of tilapia parmesan contains 402 Calories. The macronutrient breakdown is 4% carbs, 48% 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 oven to 350 degrees F.
- In a buttered 13-by-9-inch baking dish or jellyroll pan, lay fillets in single layer. Do not stack fillets.
- Brush top with juice.
- In bowl combine cheese, butter, mayonnaise, onions, and seasonings. Mix well with fork.
- Bake fish in preheated oven 10 to 20 minutes or until fish just starts to flake.
- Spread with cheese mixture and bake until golden brown, about 5 minutes.
- Baking time will depend on the thickness of the fish you use. Watch fish closely so that it does not overcook.
- Serve with sriracha 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 | 0.1g | 0.5% |
| Sugar | 1g | |
| Protein | 49g | |
| Calcium | 138mg | 14% |
| Iron | 1mg | 18% |
| Potassium | 732mg | 16% |
| Vitamin D | 7μg | 49% |
| Vitamins and Minerals | ||
| Alpha carotene | 0.1μg | |
| Beta carotene | 143μg | |
| Caffeine | 0mg | |
| Choline | 102mg | 19% |
| Copper | 0.2mg | 18% |
| Fluoride | 0.4μg | |
| Folate (B9) | 59μg | 15% |
| Lycopene | 0.3μg | |
| Magnesium | 68mg | 16% |
| Manganese | 0.1mg | 4% |
| Niacin | 9mg | 55% |
| Pantothenic acid | 1mg | 24% |
| Phosphorus | 471mg | 67% |
| Retinol | 128μg | |
| Riboflavin (B2) | 0.2mg | 15% |
| Selenium | 100μg | 181% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 7% |
| Vitamin A IU | 666IU | |
| Vitamin A | 141μg | 16% |
| Vitamin B12 | 4μg | 157% |
| Vitamin B6 | 0.4mg | 28% |
| Vitamin C | 5mg | 5% |
| Vitamin D IU | 292IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 7μg | |
| Vitamin E | 2mg | 10% |
| Vitamin K | 19μg | 16% |
| Zinc | 1mg | 12% |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | 0.2g | |
| Glucose | 0.3g | |
| Fructose | 0.3g | |
| 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 | |
