Tilapia, Pepper, Asparagus, and Rice Stir-Fry
1 plate of tilapia, pepper, asparagus, and rice stir-fry contains 320 Calories. The macronutrient breakdown is 38% carbs, 27% fat, and 35% protein. This is a good source of protein (50% of your Daily Value), fiber (18% of your Daily Value), and potassium (15% of your Daily Value).
- Makes
- 1 plate
- Prep Time
- 15 minutes
- Cook Time
- 15 minutes
Ingredients
Directions
- Cook rice
- Heat a large skillet over medium-high heat. Add olive 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.
- Season with sea salt (if desired), and serve.
Nutrition Facts
For 1 plate of tilapia, pepper, asparagus, and rice stir-fry (371g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 320 | |
| Fats | 10g | 13% |
| Saturated fats | 2g | 9% |
| Trans fats | 0g | |
| Cholesterol | 57mg | 19% |
| Sodium | 235mg | 10% |
| Carbs | 31g | 11% |
| Net carbs | 26g | |
| Fiber | 5g | 18% |
| Sugar | 4g | |
| Protein | 28g | |
| Calcium | 52mg | 5% |
| Iron | 2mg | 27% |
| Potassium | 725mg | 15% |
| Vitamin D | 4μg | 23% |
| Vitamins and Minerals | ||
| Alpha carotene | 12μg | |
| Beta carotene | 1510μg | |
| Caffeine | 0mg | |
| Choline | 85mg | 15% |
| Copper | 0.3mg | 37% |
| Fluoride | 20μg | |
| Folate (B9) | 193μg | 48% |
| Lycopene | 27μg | |
| Magnesium | 93mg | 22% |
| Manganese | 1mg | 52% |
| Niacin | 7mg | 47% |
| Pantothenic acid | 1mg | 24% |
| Phosphorus | 342mg | 49% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.3mg | 20% |
| Selenium | 63μg | 114% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 28% |
| Vitamin A IU | 2769IU | |
| Vitamin A | 138μg | 15% |
| Vitamin B12 | 2μg | 74% |
| Vitamin B6 | 1mg | 48% |
| Vitamin C | 84mg | 93% |
| Vitamin D IU | 141IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 4μg | |
| Vitamin E | 4mg | 25% |
| Vitamin K | 55μg | 46% |
| Zinc | 2mg | 16% |
| Sugars | ||
| Sugar | 4g | |
| Sucrose | 0.4g | |
| Glucose | 2g | |
| Fructose | 2g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 2g | 9% |
| Monounsaturated fats | 6g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.2g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0.1g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.3g | |
| Glutamic acid | 5g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |
