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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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