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    Nutritional Facts: Spiced Tilapia With Mango Black Bean Salsa

    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.

      10 ounces (284g)
    tilapia fillets
    1 teaspoon (3g)
    chili powder
    1/2 teaspoon (1g)
    cumin
    1/2 teaspoon (0g)
    oregano
    1/2 teaspoon (3g)
    salt
    3 dashes (9g)
    black pepper
    1/3 cup (80g)
    canned black beans
    1/3 medium (112g)
    mangoes
    1/3 medium (11g)
    tomatillos
    1/4 medium (28g)
    red onions
    1/8 cup (30g)
    lime juice
    1/8 cup (2g)
    fresh cilantro
    1/8 teaspoon (0g)
    black pepper
    Total 1 serving
    Alanine (g) 3.5 0.0 n/a 0.0 0.0 0.1 0.2 0.1 n/a 0.0 0.0 n/a 0.0 4 2
    Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Arginine (g) 3.6 0.0 n/a 0.0 0.0 0.0 0.3 0.0 n/a 0.0 0.0 n/a 0.0 4 2
    Ash (g) 2.6 0.3 0.1 0.0 3.0 0.4 1.2 0.4 0.1 0.1 0.1 0.0 0.0 8 4
    Aspartic acid (g) 6.5 0.0 n/a 0.0 0.0 0.1 0.6 0.1 n/a 0.0 0.0 n/a 0.0 7 4
    Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
    Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Calcium (mg) 28.4 8.9 9.8 2.7 0.7 38.5 28.0 12.3 0.8 6.3 4.2 1.3 1.3 143 72
    Calories 272.2 7.6 3.9 0.4 0.0 21.8 72.7 67.1 3.6 11.0 7.6 0.5 0.7 469 235
    Calories (kj) 1,134.1 31.8 16.5 1.9 0.0 91.4 304.5 279.7 15.1 45.7 31.5 1.9 3.0 1,957 978
    Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
    Carbohydrates (g) 0.0 1.3 0.5 0.1 0.0 5.6 13.2 16.8 0.7 2.6 2.5 0.1 0.2 44 22
    Cholesterol (mg) 141.8 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 142 71
    Copper (mg) 0.2 0.0 0.0 0.0 0.0 0.1 0.2 0.1 0.0 0.0 0.0 0.0 0.0 1 0
    Cystine (g) 0.6 0.0 n/a 0.0 0.0 0.0 0.1 n/a n/a 0.0 0.0 n/a 0.0 1 0
    Dietary Fiber (g) 0.0 0.9 0.1 0.1 0.0 2.2 5.5 1.8 0.2 0.5 0.1 0.1 0.1 12 6
    Folate (mcg) 68.0 0.8 0.1 0.4 0.0 1.5 48.8 48.1 0.8 5.2 3.0 1.2 0.0 178 89
    Folate, DFE (mcg) 68.0 0.8 0.1 0.4 0.0 1.5 48.8 48.1 0.8 5.2 3.0 1.2 0.0 178 89
    Folate, food (mcg) 68.0 0.8 0.1 0.4 0.0 1.5 48.8 48.1 0.8 5.2 3.0 1.2 0.0 178 89
    Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Fructose n/a 0.1 n/a 0.0 n/a 0.0 n/a 5.2 n/a 0.4 0.2 n/a 0.0 6 3
    Galactose n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.0 0 0
    Glucose (dextrose) n/a 0.1 n/a 0.0 n/a 0.0 n/a 2.2 n/a 0.5 0.2 n/a 0.0 3 2
    Glutamic acid (g) 9.1 0.0 n/a 0.0 0.0 0.1 0.7 0.1 n/a 0.1 0.0 n/a 0.0 10 5
    Glycine (g) 3.0 0.0 n/a 0.0 0.0 0.0 0.2 0.0 n/a 0.0 0.0 n/a 0.0 3 2
    Histidine (g) 1.3 0.0 n/a 0.0 0.0 0.0 0.1 0.0 n/a 0.0 0.0 n/a 0.0 2 1
    Hydroxyproline n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 0 0
    Iron (mg) 1.6 0.5 0.7 0.1 0.0 0.8 1.5 0.2 0.1 0.1 0.0 0.0 0.0 6 3
    Isoleucine (g) 2.6 0.0 n/a 0.0 0.0 0.0 0.2 0.0 n/a 0.0 0.0 n/a 0.0 3 1
    Lactose n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.0 0 0
    Leucine (g) 4.5 0.0 n/a 0.0 0.0 0.1 0.4 0.1 n/a 0.0 0.0 n/a 0.0 5 3
    Lysine (g) 5.1 0.0 n/a 0.0 0.0 0.0 0.3 0.1 n/a 0.0 0.0 n/a 0.0 6 3
    Magnesium (mg) 76.6 4.0 3.8 0.5 0.0 14.9 28.0 11.2 2.3 2.8 2.4 0.5 0.5 147 74
    Maltose n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.0 0 0
    Manganese (mg) 0.1 0.0 0.0 0.0 0.0 1.1 0.2 0.1 0.0 0.0 0.0 0.0 0.0 2 1
    Methionine (g) 1.7 0.0 n/a 0.0 0.0 0.0 0.1 0.0 n/a 0.0 0.0 n/a 0.0 2 1
    Monounsaturated Fat (g) 1.4 0.1 0.1 0.0 0.0 0.1 0.0 0.2 0.0 0.0 0.0 0.0 0.0 2 1
    Niacin (mg) 11.1 0.3 0.0 0.0 0.0 0.1 0.5 0.7 0.2 0.0 0.0 0.0 0.0 13 7
    Pantothenic acid (mg) 1.4 0.0 n/a 0.0 0.0 0.1 0.1 0.2 0.0 0.0 0.0 0.0 0.0 2 1
    Phenylalanine (g) 2.3 0.0 n/a 0.0 0.0 0.0 0.3 0.0 n/a 0.0 0.0 n/a 0.0 3 1
    Phosphorus (mg) 482.0 8.1 5.2 0.2 0.0 13.7 86.3 15.7 4.4 8.0 4.2 1.0 0.5 629 315
    Phytosterols n/a 2.2 0.7 0.3 0.0 8.0 n/a n/a n/a 4.1 n/a 0.1 0.3 16 8
    Polyunsaturated Fat (g) 1.0 0.2 0.0 0.0 0.0 0.1 0.1 0.1 0.0 0.0 0.0 0.0 0.0 2 1
    Potassium (mg) 856.2 52.7 18.8 2.1 0.2 115.6 246.2 188.0 30.3 40.2 35.4 10.4 3.8 1,600 800
    Proline (g) 2.1 0.0 n/a 0.0 0.0 0.1 0.2 0.0 n/a 0.0 0.0 n/a 0.0 3 1
    Protein (g) 56.9 0.4 0.2 0.0 0.0 0.9 4.8 0.9 0.1 0.3 0.1 0.0 0.0 65 32
    Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Riboflavin (mg) 0.2 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Saturated Fat (g) 1.7 0.1 0.0 0.0 0.0 0.1 0.1 0.1 0.0 0.0 0.0 0.0 0.0 2 1
    Selenium (mcg) 118.5 0.6 0.1 0.0 0.0 0.4 1.0 0.7 0.1 0.1 0.0 0.0 0.0 122 61
    Serine (g) 2.3 0.0 n/a 0.0 0.0 0.0 0.3 0.0 n/a 0.0 0.0 n/a 0.0 3 1
    Sodium (mg) 147.4 44.3 1.8 0.0 1,162.7 1.7 306.9 1.1 0.1 1.1 0.6 0.9 0.1 1,669 834
    Starch n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a 0 0
    Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.1 n/a 0 0
    Sucrose n/a 0.0 n/a 0.0 n/a 0.0 n/a 7.8 n/a 0.3 0.1 n/a 0.0 8 4
    Sugar (g) 0.0 0.2 0.0 0.0 0.0 0.1 n/a 15.3 0.4 1.2 0.5 0.0 0.0 18 9
    Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Thiamin (mg) 0.1 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Threonine (g) 2.7 0.0 n/a 0.0 0.0 0.0 0.2 0.0 n/a 0.0 0.0 n/a 0.0 3 1
    Tocopherol, alpha (mg) 1.1 1.0 0.0 0.0 0.0 0.1 n/a 1.0 0.0 0.0 0.1 0.1 0.0 3 2
    Tocopherol, beta (mg) 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.0 0 0
    Tocopherol, delta (mg) 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0.0 0 0
    Tocopherol, gamma (mg) 0.3 0.1 n/a 0.0 n/a 0.6 n/a 0.0 n/a 0.0 0.0 n/a 0.0 1 1
    Total Fat (g) 4.8 0.4 0.2 0.0 0.0 0.3 0.2 0.4 0.1 0.0 0.0 0.0 0.0 7 3
    Trans-monoenoic Fat n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 0 0
    TransFatty acids n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 0 0
    Tryptophan (g) 0.6 0.0 n/a 0.0 0.0 0.0 0.1 0.0 n/a 0.0 0.0 n/a 0.0 1 0
    Tyrosine (g) 1.9 0.0 n/a 0.0 0.0 0.0 0.1 0.0 n/a 0.0 0.0 n/a 0.0 2 1
    Valine (g) 2.8 0.0 n/a 0.0 0.0 0.0 0.3 0.0 n/a 0.0 0.0 n/a 0.0 3 2
    Vitamin A, IU (IU) 0.0 800.6 13.3 2.8 0.0 47.6 3.2 1,210.6 12.9 0.6 15.1 135.0 1.6 2,243 1,122
    Vitamin A, RAE (mcg) 0.0 40.0 0.7 0.1 0.0 2.3 0.0 60.4 0.7 0.0 0.6 6.7 0.1 112 56
    Vitamin B-12 (mcg) 4.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 4 2
    Vitamin B-6 (mg) 0.5 0.1 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 1 0
    Vitamin C (mg) 0.0 0.0 0.1 0.0 0.0 0.0 2.2 40.7 1.3 2.0 9.1 0.5 0.0 56 28
    Vitamin D (IU) 351.6 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 352 176
    Water (g) 221.4 0.3 0.1 0.0 0.0 1.1 60.5 93.4 10.4 24.5 27.5 1.8 0.0 441 220
    Zinc (mg) 0.9 0.1 0.1 0.0 0.0 0.1 0.4 0.1 0.0 0.0 0.0 0.0 0.0 2 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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