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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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