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Nutritional Facts: Spinach Baked 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.

  16 ounces (454g)
tilapia fillets
1 to taste (0g)
cooking spray
10 ounces (284g)
Baby Spinach
1/4 cup (61g)
chicken broth
1/4 teaspoon (1g)
onion powder
1 to taste (0g)
salt and pepper
3 teaspoons (300g)
creole seasoning
1 small (91g)
tomatoes
4 (60g)
green onions
Total 1 serving
Alanine (g) 5.5 n/a 0.4 n/a 0.0 n/a n/a 0.0 0.0 6 2
Alcohol (g) 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0 0
Arginine (g) 5.8 n/a 0.5 n/a 0.0 n/a n/a 0.0 0.1 6 2
Ash (g) 4.2 n/a 4.9 0.6 0.0 n/a n/a 0.5 0.5 11 3
Aspartic acid (g) 10.4 n/a 0.7 n/a 0.0 n/a n/a 0.1 0.1 11 3
Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0 0
Calcium (mg) 45.4 n/a 281.2 2.4 2.3 n/a n/a 9.1 43.2 384 96
Calories 435.5 n/a 65.3 9.8 2.0 n/a n/a 16.4 19.2 548 137
Calories (kj) 1,814.5 n/a 275.5 40.9 8.6 n/a n/a 67.3 81.0 2,288 572
Carbohydrates (g) 0.0 n/a 10.3 0.2 0.5 n/a n/a 3.5 4.4 19 5
Cholesterol (mg) 226.8 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 227 57
Copper (mg) 0.3 n/a 0.4 0.0 0.0 n/a n/a 0.1 0.0 1 0
Cystine (g) 1.0 n/a 0.1 n/a 0.0 n/a n/a 0.0 n/a 1 0
Dietary Fiber (g) 0.0 n/a 6.2 0.0 0.1 n/a n/a 1.1 1.6 9 2
Folate (mcg) 108.9 n/a 551.0 1.2 0.4 n/a n/a 13.7 38.4 713 178
Folate, DFE (mcg) 108.9 n/a 551.0 1.2 0.4 n/a n/a 13.7 38.4 713 178
Folate, food (mcg) 108.9 n/a 551.0 1.2 0.4 n/a n/a 13.7 38.4 713 178
Folic acid (mcg) 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0 0
Fructose n/a n/a 0.4 n/a 0.0 n/a n/a 1.2 n/a 2 0
Galactose n/a n/a 0.3 n/a 0.0 n/a n/a 0.0 n/a 0 0
Glucose (dextrose) n/a n/a 0.3 n/a 0.0 n/a n/a 1.1 n/a 1 0
Glutamic acid (g) 14.6 n/a 1.0 n/a 0.0 n/a n/a 0.4 0.2 16 4
Glycine (g) 4.7 n/a 0.4 n/a 0.0 n/a n/a 0.0 0.1 5 1
Histidine (g) 2.1 n/a 0.2 n/a 0.0 n/a n/a 0.0 0.0 2 1
Iron (mg) 2.5 n/a 7.7 0.1 0.0 n/a n/a 0.2 0.9 12 3
Isoleucine (g) 4.2 n/a 0.4 n/a 0.0 n/a n/a 0.0 0.0 5 1
Lactose n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a 0 0
Leucine (g) 7.3 n/a 0.6 n/a 0.0 n/a n/a 0.0 0.1 8 2
Lysine (g) 8.2 n/a 0.5 n/a 0.0 n/a n/a 0.0 0.1 9 2
Magnesium (mg) 122.5 n/a 224.4 0.6 0.7 n/a n/a 10.0 12.0 370 93
Maltose n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a 0 0
Manganese (mg) 0.2 n/a 2.5 0.1 0.0 n/a n/a 0.1 0.1 3 1
Methionine (g) 2.7 n/a 0.2 n/a 0.0 n/a n/a 0.0 0.0 3 1
Monounsaturated Fat (g) 2.3 n/a 0.0 0.1 0.0 n/a n/a 0.0 0.0 2 1
Niacin (mg) 17.7 n/a 2.1 0.8 0.0 n/a n/a 0.5 0.3 21 5
Pantothenic acid (mg) 2.2 n/a 0.2 0.0 0.0 n/a n/a 0.1 0.0 3 1
Phenylalanine (g) 3.7 n/a 0.4 n/a 0.0 n/a n/a 0.0 0.0 4 1
Phosphorus (mg) 771.2 n/a 139.2 18.3 1.9 n/a n/a 21.8 22.2 975 244
Phytosterols n/a n/a 25.6 n/a 0.5 n/a n/a 6.4 n/a 32 8
Polyunsaturated Fat (g) 1.6 n/a 0.5 0.1 0.0 n/a n/a 0.1 0.0 2 1
Potassium (mg) 1,370.0 n/a 1,584.7 52.5 5.9 n/a n/a 215.7 165.6 3,394 849
Proline (g) 3.4 n/a 0.3 n/a 0.0 n/a n/a 0.0 0.1 4 1
Protein (g) 91.1 n/a 8.1 1.2 0.1 n/a n/a 0.8 1.1 102 26
Retinol (mcg) 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0 0
Riboflavin (mg) 0.3 n/a 0.5 0.0 0.0 n/a n/a 0.0 0.0 1 0
Saturated Fat (g) 2.7 n/a 0.2 0.1 0.0 n/a n/a 0.0 0.0 3 1
Selenium (mcg) 189.6 n/a 2.8 0.0 0.1 n/a n/a 0.0 0.4 193 48
Serine (g) 3.7 n/a 0.3 n/a 0.0 n/a n/a 0.0 0.0 4 1
Sodium (mg) 235.9 n/a 224.4 186.7 0.4 n/a n/a 4.6 9.6 661 165
Starch n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Sucrose n/a n/a 0.2 n/a 0.0 n/a n/a 0.0 n/a 0 0
Sugar (g) 0.0 n/a 1.2 0.2 0.0 n/a n/a 2.4 1.4 5 1
Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0 0
Thiamin (mg) 0.2 n/a 0.2 0.0 0.0 n/a n/a 0.0 0.0 0 0
Threonine (g) 4.3 n/a 0.3 n/a 0.0 n/a n/a 0.0 0.0 5 1
Tocopherol, alpha (mg) 1.8 n/a 5.8 0.0 0.0 n/a n/a 0.5 0.3 8 2
Tocopherol, beta (mg) 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a 0 0
Tocopherol, delta (mg) 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a 0 0
Tocopherol, gamma (mg) 0.5 n/a 0.5 n/a 0.0 n/a n/a 0.1 n/a 1 0
Total Fat (g) 7.7 n/a 1.1 0.3 0.0 n/a n/a 0.2 0.1 9 2
Tryptophan (g) 1.0 n/a 0.1 n/a 0.0 n/a n/a 0.0 0.0 1 0
Tyrosine (g) 3.1 n/a 0.3 n/a 0.0 n/a n/a 0.0 0.0 3 1
Valine (g) 4.4 n/a 0.5 n/a 0.0 n/a n/a 0.0 0.0 5 1
Vitamin A, IU (IU) 0.0 n/a 26,630.7 0.0 0.0 n/a n/a 758.0 598.2 27,987 6,997
Vitamin A, RAE (mcg) 0.0 n/a 1,332.0 0.0 0.0 n/a n/a 38.2 30.0 1,400 350
Vitamin B-12 (mcg) 7.2 n/a 0.0 0.1 0.0 n/a n/a 0.0 0.0 7 2
Vitamin B-6 (mg) 0.7 n/a 0.6 0.0 0.0 n/a n/a 0.1 0.0 1 0
Vitamin C (mg) 0.0 n/a 79.8 0.0 0.1 n/a n/a 12.5 11.3 104 26
Vitamin D (IU) 562.5 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 563 141
Water (g) 354.2 n/a 259.6 58.5 0.0 n/a n/a 86.0 53.9 812 203
Zinc (mg) 1.5 n/a 1.5 0.1 0.0 n/a n/a 0.2 0.2 3 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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