Tilapia with Kale and Tomato
1 serving of tilapia with kale and tomato contains 297 Calories. The macronutrient breakdown is 20% carbs, 28% fat, and 52% protein. This is a good source of protein (73% of your Daily Value), fiber (21% of your Daily Value), and vitamin d (35% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 5 minutes
- Cook Time
- 5 minutes
Ingredients
Directions
- Season both sides of Tilapia with salt and pepper; set aside.
- Heat oil in large skillet over medium heat.
- Add garlic and kale; cook, stirring frequently, for 1 minute.
- Add tomatoe (with juice); bring to boil. Reduce heat to low.
- Place tilapia fillet on top of kale mixture, cook, covered, for 1 minute. Gently turn tilapia over and cook for 2 to 3 minutes, or until tilapia is cooked through and flakes easily when tested with a fork.
- Remove from heat and serve.
Nutrition Facts
For 1 serving of tilapia with kale and tomato (402g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 297 | |
| Fats | 10g | 13% |
| Saturated fats | 2g | 10% |
| Trans fats | 0g | |
| Cholesterol | 85mg | 28% |
| Sodium | 454mg | 20% |
| Carbs | 16g | 6% |
| Net carbs | 10g | |
| Fiber | 6g | 21% |
| Sugar | 5g | |
| Protein | 41g | |
| Calcium | 230mg | 23% |
| Iron | 3mg | 41% |
| Potassium | 1392mg | 30% |
| Vitamin D | 5μg | 35% |
| Vitamins and Minerals | ||
| Alpha carotene | 163μg | |
| Beta carotene | 8347μg | |
| Caffeine | 0mg | |
| Choline | 80mg | 15% |
| Copper | 2mg | 241% |
| Fluoride | 2μg | |
| Folate (B9) | 243μg | 61% |
| Lycopene | 2316μg | |
| Magnesium | 119mg | 28% |
| Manganese | 1mg | 49% |
| Niacin | 8mg | 53% |
| Pantothenic acid | 1mg | 21% |
| Phosphorus | 437mg | 62% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.3mg | 22% |
| Selenium | 73μg | 132% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 23% |
| Vitamin A IU | 14137IU | |
| Vitamin A | 708μg | 79% |
| Vitamin B12 | 3μg | 112% |
| Vitamin B6 | 1mg | 56% |
| Vitamin C | 174mg | 193% |
| Vitamin D IU | 211IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 5μg | |
| Vitamin E | 4mg | 27% |
| Vitamin K | 957μg | 798% |
| Zinc | 1mg | 14% |
| Sugars | ||
| Sugar | 5g | |
| Sucrose | 0g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 2g | 10% |
| Monounsaturated fats | 5g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.3g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0.2g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0.1g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 2g | |
| Aspartic acid | 4g | |
| Cystine | 0.4g | |
| Glutamic acid | 6g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 3g | |
| Lysine | 3g | |
| Methionine | 1g | |
| Phenylalanine | 2g | |
| Proline | 2g | |
| Serine | 2g | |
| Threonine | 2g | |
| Tryptophan | 0.4g | |
| Tyrosine | 1g | |
| Valine | 2g | |
