Tilapia, Pepper, Asparagus, and Egg Stir-Fry
1 plate of tilapia, pepper, asparagus, and egg stir-fry contains 351 Calories. The macronutrient breakdown is 13% carbs, 44% fat, and 43% protein. This is a good source of protein (67% of your Daily Value), fiber (16% of your Daily Value), and vitamin d (35% of your Daily Value).
- Makes
- 1 plate
- Prep Time
- 15 minutes
- Cook Time
- 15 minutes
Ingredients
Directions
- In a small bowl, beat eggs. Set aside.
- Heat a large skillet over medium-high heat. Add vegetable oil when pan is hot.
- Pan-fry the tilapia fillet until cooked through (opaque and flakes easily), season with salt and pepper, if desired. Then flake into mid-sized pieces using the spatula.
- Add asparagus, red pepper, and garlic, and sauté for 5 minutes, or until slightly tender.
- Add eggs. Cook (stirring constantly) until vegetables are slightly tender and eggs are cooked.
- Season with sea salt (if desired), and serve.
Nutrition Facts
For 1 plate of tilapia, pepper, asparagus, and egg stir-fry (427g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 351 | |
| Fats | 17g | 22% |
| Saturated fats | 4g | 22% |
| Trans fats | 0.1g | |
| Cholesterol | 466mg | 155% |
| Sodium | 372mg | 16% |
| Carbs | 12g | 4% |
| Net carbs | 7g | |
| Fiber | 4g | 16% |
| Sugar | 6g | |
| Protein | 38g | |
| Calcium | 115mg | 11% |
| Iron | 6mg | 70% |
| Potassium | 894mg | 19% |
| Vitamin D | 5μg | 35% |
| Vitamins and Minerals | ||
| Alpha carotene | 27μg | |
| Beta carotene | 1864μg | |
| Caffeine | 0mg | |
| Choline | 397mg | 72% |
| Copper | 0.4mg | 47% |
| Fluoride | 1μg | |
| Folate (B9) | 180μg | 45% |
| Lycopene | 0μg | |
| Magnesium | 69mg | 16% |
| Manganese | 0.4mg | 19% |
| Niacin | 6mg | 37% |
| Pantothenic acid | 3mg | 55% |
| Phosphorus | 482mg | 69% |
| Retinol | 179μg | |
| Riboflavin (B2) | 1mg | 62% |
| Selenium | 79μg | 144% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 25% |
| Vitamin A IU | 4057IU | |
| Vitamin A | 352μg | 39% |
| Vitamin B12 | 3μg | 107% |
| Vitamin B6 | 1mg | 56% |
| Vitamin C | 109mg | 122% |
| Vitamin D IU | 215IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 5μg | |
| Vitamin E | 5mg | 35% |
| Vitamin K | 59μg | 49% |
| Zinc | 3mg | 25% |
| Sugars | ||
| Sugar | 6g | |
| Sucrose | 0.3g | |
| Glucose | 3g | |
| Fructose | 3g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 4g | 22% |
| Monounsaturated fats | 8g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 0.1g | |
| Fatty Acids | ||
| Total omega 3 | 0.4g | |
| Total omega 6 | 2g | |
| Alpha Linolenic Acid (ALA) | 0.2g | |
| Docosahexaenoic Acid (DHA) | 0.2g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 2g | |
| Aspartic acid | 5g | |
| Cystine | 1g | |
| Glutamic acid | 6g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 3g | |
| Lysine | 3g | |
| Methionine | 1g | |
| Phenylalanine | 2g | |
| Proline | 1g | |
| Serine | 2g | |
| Threonine | 2g | |
| Tryptophan | 0.4g | |
| Tyrosine | 1g | |
| Valine | 2g | |
