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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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