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Nutritional Facts: Cornmeal-Crusted Tilapia With Black Beans and 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.

  1/2 cup (130g)
salsa
1 lb (454g)
tilapia fillets
1/3 cup (41g)
cornmeal
2 teaspoons (5g)
paprika
1 to taste (0g)
salt and pepper
1 tablespoon (14g)
olive oil
1 teaspoon (5g)
olive oil
3 (9g)
garlic cloves
1/2 teaspoon (1g)
red pepper flakes
30 ounces (614g)
black beans
1 cup (237g)
water
Total 1 serving
Alanine n/a 5.5 0.2 0.0 n/a 0.0 0.0 0.0 n/a 2.3 n/a 8 2
Alcohol (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Arginine n/a 5.8 0.2 0.0 n/a 0.0 0.0 0.1 n/a 3.4 n/a 9 2
Ash (g) 2.8 4.2 0.5 0.4 n/a 0.0 0.0 0.1 0.1 7.1 0.2 15 4
Aspartic acid n/a 10.4 0.2 0.1 n/a 0.0 0.0 0.0 n/a 6.6 n/a 17 4
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Calcium (mg) 35.0 45.4 2.4 10.5 n/a 0.1 0.0 16.3 1.3 165.9 7.1 284 71
Calories 35.0 435.8 147.1 13.0 n/a 119.3 39.8 13.4 2.9 810.9 0.0 1,617 404
Calories (kj) 148.9 1,816.0 615.5 54.3 n/a 499.4 166.5 56.1 12.0 3,390.9 0.0 6,759 1,690
Carbohydrates (g) 8.1 0.0 31.2 2.5 n/a 0.0 0.0 3.0 0.5 145.6 0.0 191 48
Cholesterol (mg) 0.0 227.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 227 57
Copper (mg) 0.2 0.3 0.1 0.0 n/a 0.0 0.0 0.0 0.0 1.3 0.0 2 0
Cystine n/a 1.0 0.1 0.0 n/a 0.0 0.0 0.0 n/a 0.6 n/a 2 0
Dietary Fiber (g) 2.1 0.0 3.0 1.6 n/a 0.0 0.0 0.2 0.2 53.4 0.0 61 15
Folate (mcg) 5.2 109.0 10.2 2.3 n/a 0.0 0.0 0.3 1.0 915.3 0.0 1,043 261
Folate, DFE (mcg) 5.2 109.0 10.2 2.3 n/a 0.0 0.0 0.3 1.0 915.3 0.0 1,043 261
Folate, food (mcg) 5.2 109.0 10.2 2.3 n/a 0.0 0.0 0.3 1.0 915.3 0.0 1,043 261
Folic acid (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a n/a n/a 0.3 n/a n/a n/a n/a n/a n/a n/a 0 0
Galactose n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a n/a 0.1 n/a n/a n/a n/a n/a n/a n/a 0 0
Glutamic acid n/a 14.6 0.6 0.1 n/a 0.0 0.0 0.1 n/a 8.3 n/a 24 6
Glycine n/a 4.7 0.1 0.0 n/a 0.0 0.0 0.0 n/a 2.1 n/a 7 2
Histidine n/a 2.1 0.1 0.0 n/a 0.0 0.0 0.0 n/a 1.5 n/a 4 1
Hydroxyproline n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 0.6 2.5 1.4 1.0 n/a 0.1 0.0 0.2 0.1 12.9 0.0 19 5
Isoleucine n/a 4.2 0.1 0.0 n/a 0.0 0.0 0.0 n/a 2.4 n/a 7 2
Lactose n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Leucine n/a 7.3 0.4 0.0 n/a 0.0 0.0 0.0 n/a 4.3 n/a 12 3
Lysine n/a 8.2 0.1 0.0 n/a 0.0 0.0 0.0 n/a 3.7 n/a 12 3
Magnesium (mg) 19.4 122.6 51.6 8.2 n/a 0.0 0.0 2.3 1.4 430.0 2.4 638 159
Maltose n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Manganese (mg) 0.2 0.2 0.2 0.1 n/a 0.0 0.0 0.2 0.0 2.7 0.0 3 1
Methionine n/a 2.7 0.1 0.0 n/a 0.0 0.0 0.0 n/a 0.8 n/a 4 1
Monounsaturated Fat (g) 0.0 2.3 0.4 0.1 n/a 9.8 3.3 0.0 0.0 0.3 0.0 16 4
Niacin (mg) 0.1 17.7 1.5 0.5 n/a 0.0 0.0 0.1 0.1 3.1 0.0 23 6
Pantothenic acid (mg) 0.0 2.2 0.2 0.1 n/a 0.0 0.0 0.1 n/a 1.5 0.0 4 1
Phenylalanine n/a 3.7 0.2 0.0 n/a 0.0 0.0 0.0 n/a 2.9 n/a 7 2
Phosphorus (mg) 40.1 771.8 97.9 14.4 n/a 0.0 0.0 13.8 2.6 860.0 0.0 1,801 450
Phytosterols n/a n/a n/a 8.1 n/a 29.8 9.9 n/a 0.7 n/a n/a 49 12
Polyunsaturated Fat (g) 0.1 1.6 0.7 0.4 n/a 1.4 0.5 0.0 0.1 1.4 0.0 6 2
Potassium (mg) 384.6 1,371.1 116.6 104.9 n/a 0.1 0.0 36.1 18.1 2,180.7 2.4 4,215 1,054
Proline n/a 3.4 0.3 0.1 n/a 0.0 0.0 0.0 n/a 2.3 n/a 6 2
Protein (g) 2.0 91.2 3.3 0.7 n/a 0.0 0.0 0.6 0.1 54.4 0.0 152 38
Retinol (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.0 0.3 0.1 0.1 n/a 0.0 0.0 0.0 0.0 0.4 0.0 1 0
Saturated Fat (g) 0.0 2.7 0.2 0.1 n/a 1.9 0.6 0.0 0.0 0.9 0.0 6 2
Selenium (mcg) 1.2 189.8 6.3 0.3 n/a 0.0 0.0 1.3 0.1 7.4 0.0 206 52
Serine n/a 3.7 0.2 0.0 n/a 0.0 0.0 0.0 n/a 3.0 n/a 7 2
Sodium (mg) 777.0 236.1 14.2 3.1 n/a 0.3 0.1 1.5 0.3 6.1 7.1 1,046 261
Starch (g) 2.1 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 2 1
Sucrose n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Sugar (g) 4.0 0.0 0.3 0.5 n/a 0.0 0.0 0.1 0.1 n/a 0.0 5 1
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Thiamin (mg) 0.0 0.2 0.2 0.0 n/a 0.0 0.0 0.0 0.0 1.5 0.0 2 0
Threonine n/a 4.3 0.1 0.0 n/a 0.0 0.0 0.0 n/a 2.3 n/a 7 2
Tocopherol, alpha (mg) 1.5 1.8 0.2 1.4 n/a 1.9 0.6 0.0 0.3 n/a 0.0 8 2
Tocopherol, beta n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Tocopherol, delta n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0 0
Tocopherol, gamma n/a 0.5 0.8 0.1 n/a 0.1 0.0 n/a n/a n/a n/a 2 0
Total Fat (g) 0.2 7.7 1.5 0.6 n/a 13.5 4.5 0.0 0.2 3.3 0.0 31 8
Tryptophan n/a 1.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.6 n/a 2 0
Tyrosine n/a 3.1 0.1 0.0 n/a 0.0 0.0 0.0 n/a 1.5 n/a 5 1
Valine n/a 4.4 0.2 0.0 n/a 0.0 0.0 0.0 n/a 2.9 n/a 7 2
Vitamin A, IU (IU) 378.1 0.0 86.9 2,265.7 n/a 0.0 0.0 0.8 374.5 36.9 0.0 3,143 786
Vitamin A, RAE (mcg) 19.4 0.0 4.5 113.3 n/a 0.0 0.0 0.0 18.7 0.0 0.0 156 39
Vitamin B-12 (mcg) 0.0 7.2 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 7 2
Vitamin B-6 (mg) 0.2 0.7 0.1 0.1 n/a 0.0 0.0 0.1 0.0 0.4 0.0 2 0
Vitamin C (mg) 2.5 0.0 0.0 0.0 n/a 0.0 0.0 2.8 0.7 0.0 0.0 6 1
Vitamin D (IU) 0.0 563.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 563 141
Water (g) 116.4 354.5 4.2 0.5 n/a 0.0 0.0 5.3 0.1 403.8 236.8 1,122 280
Zinc (mg) 0.5 1.5 0.7 0.2 n/a 0.0 0.0 0.1 0.0 6.9 0.0 10 2

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