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.
|
2 large (300g) tilapia fillets |
2 tablespoons (29g) fresh lemon juice |
1 tablespoon (14g) butter |
1 (33g) egg whites |
2 tablespoons (16g) flour |
1/4 cup (27g) breadcrumbs |
1/3 cup (33g) parmesan cheese |
4 slices (116g) mozzarella cheese |
1 to taste (0g) salt and pepper |
1 teaspoon (0g) oregano |
1 teaspoon (1g) basil |
1 teaspoon (0g) thyme |
1 teaspoon (1g) parsley |
1/2 teaspoon (1g) red pepper flakes |
Total | 1 serving | |
| Alanine (g) | 3.7 | n/a | 0.0 | 0.2 | 0.1 | 0.1 | 0.4 | 0.8 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 5 | 1 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 3.8 | n/a | 0.0 | 0.2 | 0.1 | 0.1 | 0.5 | 0.6 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 5 | 1 |
| Ash (g) | 2.8 | 0.1 | 0.3 | 0.2 | 0.1 | 0.8 | 2.7 | 3.8 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 11 | 3 |
| Aspartic acid (g) | 6.9 | n/a | 0.0 | 0.4 | 0.1 | 0.2 | 0.9 | 1.9 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 10 | 3 |
| Beta-sitosterol | n/a | n/a | 0.6 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 30.0 | 1.8 | 3.4 | 2.3 | 2.3 | 49.4 | 369.3 | 583.8 | n/a | 5.3 | 1.6 | 1.6 | 1.7 | 1.3 | 1,054 | 263 |
| Calories | 288.0 | 6.5 | 101.8 | 17.2 | 56.9 | 106.7 | 143.5 | 346.8 | n/a | 0.9 | 0.2 | 0.4 | 0.5 | 2.9 | 1,072 | 268 |
| Calories (kj) | 1,200.0 | 26.8 | 425.9 | 71.3 | 238.0 | 446.3 | 601.1 | 1,449.6 | n/a | 3.7 | 0.8 | 1.7 | 1.9 | 12.0 | 4,479 | 1,120 |
| Campesterol | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 0.0 | 2.0 | 0.0 | 0.2 | 11.9 | 19.4 | 1.4 | 2.5 | n/a | 0.2 | 0.0 | 0.1 | 0.1 | 0.5 | 38 | 10 |
| Cholesterol (mg) | 150.0 | 0.0 | 30.5 | 0.0 | 0.0 | 0.0 | 29.3 | 91.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 301 | 75 |
| Copper (mg) | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Cystine (g) | 0.7 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
| Dietary Fiber (g) | 0.0 | 0.1 | 0.0 | 0.0 | 0.4 | 1.2 | 0.0 | 0.0 | n/a | 0.1 | 0.0 | 0.1 | 0.0 | 0.2 | 2 | 1 |
| Folate (mcg) | 72.0 | 5.9 | 0.4 | 1.3 | 28.6 | 28.9 | 3.3 | 8.1 | n/a | 0.8 | 0.6 | 0.2 | 1.9 | 1.0 | 153 | 38 |
| Folate, DFE (mcg) | 72.0 | 5.9 | 0.4 | 1.3 | 45.5 | 44.3 | 3.3 | 8.1 | n/a | 0.8 | 0.6 | 0.2 | 1.9 | 1.0 | 185 | 46 |
| Folate, food (mcg) | 72.0 | 5.9 | 0.4 | 1.3 | 4.5 | 6.8 | 3.3 | 8.1 | n/a | 0.8 | 0.6 | 0.2 | 1.9 | 1.0 | 107 | 27 |
| Folic acid (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 24.1 | 22.1 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 46 | 12 |
| Fructose | n/a | 0.3 | n/a | 0.0 | n/a | 0.7 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Galactose | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 0.3 | n/a | 0.1 | n/a | 0.5 | 0.0 | 0.6 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 2 | 0 |
| Glutamic acid (g) | 9.6 | n/a | 0.0 | 0.5 | 0.5 | 1.1 | 2.9 | 5.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 20 | 5 |
| Glycine (g) | 3.1 | n/a | 0.0 | 0.1 | 0.1 | 0.1 | 0.3 | 0.6 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 4 | 1 |
| Histidine (g) | 1.4 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.4 | 0.6 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 3 | 1 |
| Hydroxyproline | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 1.7 | 0.0 | 0.0 | 0.0 | 0.7 | 1.3 | 0.3 | 0.5 | n/a | 0.1 | 0.0 | 0.1 | 0.1 | 0.1 | 5 | 1 |
| Isoleucine (g) | 2.8 | n/a | 0.0 | 0.2 | 0.1 | 0.1 | 0.7 | 1.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 5 | 1 |
| Lactose | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 4.8 | n/a | 0.0 | 0.3 | 0.1 | 0.3 | 1.2 | 2.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 9 | 2 |
| Lysine (g) | 5.4 | n/a | 0.0 | 0.3 | 0.0 | 0.1 | 1.0 | 1.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 8 | 2 |
| Magnesium (mg) | 81.0 | 1.8 | 0.3 | 3.6 | 3.4 | 11.6 | 12.7 | 23.1 | n/a | 0.9 | 0.6 | 0.6 | 0.6 | 1.4 | 142 | 35 |
| Maltose | n/a | 0.0 | n/a | 0.0 | n/a | 0.5 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 1 | 0 |
| Manganese (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Methionine (g) | 1.8 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.3 | 0.6 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 3 | 1 |
| Monounsaturated Fat (g) | 1.5 | 0.0 | 3.0 | 0.0 | 0.0 | 0.3 | 2.8 | 7.6 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 15 | 4 |
| Niacin (mg) | 11.7 | 0.0 | 0.0 | 0.0 | 0.9 | 1.8 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 15 | 4 |
| Pantothenic acid (mg) | 1.5 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 1 |
| Phenylalanine (g) | 2.4 | n/a | 0.0 | 0.2 | 0.1 | 0.2 | 0.7 | 1.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 5 | 1 |
| Phosphorus (mg) | 510.0 | 2.4 | 3.4 | 5.0 | 16.9 | 44.6 | 242.8 | 409.2 | n/a | 0.5 | 0.5 | 0.4 | 0.7 | 2.6 | 1,239 | 310 |
| Phytosterols | n/a | n/a | n/a | n/a | n/a | 2.2 | n/a | n/a | n/a | 0.7 | n/a | n/a | 0.1 | 0.7 | 4 | 1 |
| Polyunsaturated Fat (g) | 1.1 | 0.0 | 0.4 | 0.0 | 0.1 | 0.6 | 0.4 | 0.9 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 4 | 1 |
| Potassium (mg) | 906.0 | 30.4 | 3.4 | 53.8 | 16.7 | 52.9 | 41.6 | 87.9 | n/a | 4.2 | 2.6 | 2.4 | 7.0 | 18.1 | 1,227 | 307 |
| Proline (g) | 2.3 | n/a | 0.0 | 0.1 | 0.2 | 0.4 | 1.5 | 2.7 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 7 | 2 |
| Protein (g) | 60.2 | 0.1 | 0.1 | 3.6 | 1.6 | 3.6 | 12.8 | 25.6 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 108 | 27 |
| Retinol (mcg) | 0.0 | 0.0 | 95.3 | 0.0 | 0.0 | 0.0 | 74.3 | 201.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 371 | 93 |
| Riboflavin (mg) | 0.2 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.2 | 0.3 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Saturated Fat (g) | 1.8 | 0.0 | 7.3 | 0.0 | 0.0 | 0.3 | 5.8 | 15.2 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 30 | 8 |
| Selenium (mcg) | 125.4 | 0.0 | 0.1 | 6.6 | 5.3 | 6.8 | 5.9 | 19.7 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 170 | 42 |
| Serine (g) | 2.4 | n/a | 0.0 | 0.3 | 0.1 | 0.2 | 0.8 | 0.8 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 5 | 1 |
| Sodium (mg) | 156.0 | 0.3 | 101.4 | 54.8 | 0.3 | 197.6 | 509.2 | 724.8 | n/a | 0.1 | 0.0 | 0.0 | 0.7 | 0.3 | 1,746 | 436 |
| Starch | n/a | 0.0 | n/a | n/a | n/a | 16.1 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 16 | 4 |
| Stigmasterol | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 0.1 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0 | 0 |
| Sugar (g) | 0.0 | 0.7 | 0.0 | 0.2 | 0.0 | 1.7 | 0.3 | 1.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.1 | 4 | 1 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Threonine (g) | 2.9 | n/a | 0.0 | 0.1 | 0.0 | 0.1 | 0.5 | 1.1 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 5 | 1 |
| Tocopherol, alpha (mg) | 1.2 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | n/a | 0.1 | 0.0 | n/a | 0.0 | 0.3 | 2 | 1 |
| Tocopherol, beta (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.3 | n/a | 0.0 | n/a | 0.1 | 0.2 | n/a | n/a | n/a | 0.1 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
| Total Fat (g) | 5.1 | 0.1 | 11.5 | 0.1 | 0.2 | 1.4 | 9.5 | 25.8 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 54 | 13 |
| Trans-monoenoic Fat | n/a | 0.0 | 0.4 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | 0.0 | 0.5 | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.6 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.6 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 2 | 0 |
| Tyrosine (g) | 2.0 | n/a | 0.0 | 0.2 | 0.0 | 0.1 | 0.8 | 1.2 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 4 | 1 |
| Valine (g) | 2.9 | n/a | 0.0 | 0.3 | 0.1 | 0.2 | 0.8 | 1.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 6 | 1 |
| Vitamin A, IU (IU) | 0.0 | 1.8 | 354.9 | 0.0 | 0.0 | 0.0 | 288.0 | 781.5 | n/a | 5.7 | 46.8 | 19.0 | 106.6 | 374.5 | 1,979 | 495 |
| Vitamin A, RAE (mcg) | 0.0 | 0.0 | 97.1 | 0.0 | 0.0 | 0.0 | 76.3 | 206.9 | n/a | 0.3 | 2.3 | 1.0 | 5.3 | 18.7 | 408 | 102 |
| Vitamin B-12 (mcg) | 4.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.8 | 2.6 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 8 | 2 |
| Vitamin B-6 (mg) | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Vitamin C (mg) | 0.0 | 11.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.2 | 0.6 | 1.7 | 0.7 | 15 | 4 |
| Vitamin D (IU) | 372.0 | 0.0 | 8.5 | 0.0 | 0.0 | 0.0 | 7.0 | 18.5 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 406 | 102 |
| Water (g) | 234.2 | 27.2 | 2.3 | 28.9 | 1.9 | 1.8 | 6.9 | 57.8 | n/a | 0.0 | 0.8 | 0.3 | 1.1 | 0.1 | 363 | 91 |
| Zinc (mg) | 1.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | 1.3 | 3.4 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6 | 2 |
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