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    Nutritional Facts: Smothered Tilapia

    Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

    Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

      1 lb (454g)
    tilapia fillets
    1 tablespoon (14g)
    butter
    1 to taste (0g)
    salt and pepper
    4 (248g)
    roma tomatoes
    2 (30g)
    green onions
    1 tablespoon (3g)
    fresh basil leaves
    1 teaspoon (5g)
    olive oil
    2/3 cup (75g)
    monterey jack cheese
    Total 1 serving
    Alanine (g) 5.5 0.0 n/a 0.1 0.0 0.0 0.0 0.5 6 2
    Alcohol (g) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
    Arginine (g) 5.8 0.0 n/a 0.1 0.0 0.0 0.0 0.7 7 2
    Ash (g) 4.2 0.3 n/a 1.2 0.2 0.0 0.0 2.7 9 2
    Aspartic acid (g) 10.4 0.0 n/a 0.3 0.1 0.0 0.0 1.2 12 3
    Beta-sitosterol n/a 0.6 n/a n/a n/a n/a n/a n/a 1 0
    Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
    Calcium (mg) 45.4 3.4 n/a 24.8 21.6 4.7 0.0 562.3 662 166
    Calories 435.8 101.8 n/a 44.6 9.6 0.6 39.8 281.1 913 228
    Calories (kj) 1,816.0 425.9 n/a 183.5 40.5 2.5 166.5 1,177.3 3,812 953
    Campesterol n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
    Carbohydrates (g) 0.0 0.0 n/a 9.6 2.2 0.1 0.0 0.5 12 3
    Cholesterol (mg) 227.0 30.5 n/a 0.0 0.0 0.0 0.0 67.1 325 81
    Copper (mg) 0.3 0.0 n/a 0.1 0.0 0.0 0.0 0.0 1 0
    Cystine (g) 1.0 0.0 n/a 0.0 n/a 0.0 0.0 0.1 1 0
    Dietary Fiber (g) 0.0 0.0 n/a 3.0 0.8 0.0 0.0 0.0 4 1
    Folate (mcg) 109.0 0.4 n/a 37.2 19.2 1.8 0.0 13.6 181 45
    Folate, DFE (mcg) 109.0 0.4 n/a 37.2 19.2 1.8 0.0 13.6 181 45
    Folate, food (mcg) 109.0 0.4 n/a 37.2 19.2 1.8 0.0 13.6 181 45
    Folic acid (mcg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
    Fructose n/a n/a n/a 3.4 n/a 0.0 n/a n/a 3 1
    Galactose n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0 0
    Glucose (dextrose) n/a n/a n/a 3.1 n/a 0.0 n/a n/a 3 1
    Glutamic acid (g) 14.6 0.0 n/a 1.1 0.1 0.0 0.0 4.5 20 5
    Glycine (g) 4.7 0.0 n/a 0.0 0.0 0.0 0.0 0.3 5 1
    Histidine (g) 2.1 0.0 n/a 0.0 0.0 0.0 0.0 0.6 3 1
    Iron (mg) 2.5 0.0 n/a 0.7 0.4 0.1 0.0 0.5 4 1
    Isoleucine (g) 4.2 0.0 n/a 0.0 0.0 0.0 0.0 1.1 5 1
    Lactose n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0 0
    Leucine (g) 7.3 0.0 n/a 0.1 0.0 0.0 0.0 1.8 9 2
    Lysine (g) 8.2 0.0 n/a 0.1 0.0 0.0 0.0 1.5 10 2
    Magnesium (mg) 122.6 0.3 n/a 27.3 6.0 1.7 0.0 20.4 178 45
    Maltose n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0 0
    Manganese (mg) 0.2 0.0 n/a 0.3 0.0 0.0 0.0 0.0 1 0
    Methionine (g) 2.7 0.0 n/a 0.0 0.0 0.0 0.0 0.5 3 1
    Monounsaturated Fat (g) 2.3 3.0 n/a 0.1 0.0 0.0 3.3 6.6 15 4
    Niacin (mg) 17.7 0.0 n/a 1.5 0.2 0.0 0.0 0.1 19 5
    Pantothenic acid (mg) 2.2 0.0 n/a 0.2 0.0 0.0 0.0 0.2 3 1
    Phenylalanine (g) 3.7 0.0 n/a 0.1 0.0 0.0 0.0 1.0 5 1
    Phosphorus (mg) 771.8 3.4 n/a 59.5 11.1 1.5 0.0 334.6 1,182 295
    Phytosterols n/a n/a n/a 17.4 n/a n/a 9.9 n/a 27 7
    Polyunsaturated Fat (g) 1.6 0.4 n/a 0.2 0.0 0.0 0.5 0.7 3 1
    Potassium (mg) 1,371.1 3.4 n/a 587.8 82.8 7.8 0.0 61.1 2,114 528
    Proline (g) 3.4 0.0 n/a 0.0 0.0 0.0 0.0 2.1 6 1
    Protein (g) 91.2 0.1 n/a 2.2 0.5 0.1 0.0 18.5 113 28
    Retinol (mcg) 0.0 95.3 n/a 0.0 0.0 0.0 0.0 144.7 240 60
    Riboflavin (mg) 0.3 0.0 n/a 0.0 0.0 0.0 0.0 0.3 1 0
    Saturated Fat (g) 2.7 7.3 n/a 0.1 0.0 0.0 0.6 14.4 25 6
    Selenium (mcg) 189.8 0.1 n/a 0.0 0.2 0.0 0.0 10.9 201 50
    Serine (g) 3.7 0.0 n/a 0.1 0.0 0.0 0.0 1.1 5 1
    Sodium (mg) 236.1 101.4 n/a 12.4 4.8 0.1 0.1 404.0 759 190
    Starch n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
    Stigmasterol n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
    Sucrose n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0 0
    Sugar (g) 0.0 0.0 n/a 6.5 0.7 0.0 0.0 0.4 8 2
    Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
    Thiamin (mg) 0.2 0.0 n/a 0.1 0.0 0.0 0.0 0.0 0 0
    Threonine (g) 4.3 0.0 n/a 0.1 0.0 0.0 0.0 0.7 5 1
    Tocopherol, alpha (mg) 1.8 0.3 n/a 1.3 0.2 0.0 0.6 0.2 5 1
    Tocopherol, beta (mg) 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
    Tocopherol, delta (mg) 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
    Tocopherol, gamma (mg) 0.5 0.0 n/a 0.3 n/a 0.0 0.0 n/a 1 0
    Total Fat (g) 7.7 11.5 n/a 0.5 0.1 0.0 4.5 22.8 47 12
    Trans-monoenoic Fat n/a 0.4 n/a n/a n/a n/a n/a n/a 0 0
    TransFatty acids n/a 0.5 n/a n/a n/a n/a n/a n/a 0 0
    Tryptophan (g) 1.0 0.0 n/a 0.0 0.0 0.0 0.0 0.2 1 0
    Tyrosine (g) 3.1 0.0 n/a 0.0 0.0 0.0 0.0 0.9 4 1
    Valine (g) 4.4 0.0 n/a 0.0 0.0 0.0 0.0 1.2 6 1
    Vitamin A, IU (IU) 0.0 354.9 n/a 2,065.8 299.1 139.8 0.0 579.6 3,439 860
    Vitamin A, RAE (mcg) 0.0 97.1 n/a 104.2 15.0 7.0 0.0 149.2 373 93
    Vitamin B-12 (mcg) 7.2 0.0 n/a 0.0 0.0 0.0 0.0 0.6 8 2
    Vitamin B-6 (mg) 0.7 0.0 n/a 0.2 0.0 0.0 0.0 0.1 1 0
    Vitamin C (mg) 0.0 0.0 n/a 34.0 5.6 0.5 0.0 0.0 40 10
    Vitamin D (IU) 563.0 8.5 n/a 0.0 0.0 0.0 0.0 16.6 588 147
    Water (g) 354.5 2.3 n/a 234.4 26.9 2.4 0.0 30.9 651 163
    Zinc (mg) 1.5 0.0 n/a 0.4 0.1 0.0 0.0 2.3 4 1

    Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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