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Nutritional Facts: Tilapia With Cannellini Beans and Spinach

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.

  8 (1,000g)
tilapia fillets
1/4 teaspoon (2g)
salt
1/4 teaspoon (1g)
pepper
1/2 cup (63g)
flour
3 tablespoons (41g)
olive oil
6 (18g)
garlic cloves
1/2 cup (114g)
unsalted butter
1/2 cup (118g)
white wine
1 cup (244g)
chicken broth
2 (116g)
lemons
1 (58g)
lemons
30 ounces (850g)
cannellini beans
1/4 teaspoon (0g)
red pepper flakes
16 ounces (454g)
Baby Spinach
1 1/2 cups (260g)
couscous
2 cups (488g)
chicken broth
1 to taste (0g)
salt
1/8 teaspoon (0g)
red pepper flakes
Total 1 serving
Alanine (g) 12.2 0.0 0.0 0.2 0.0 0.0 0.0 n/a n/a n/a n/a 2.0 n/a 0.6 1.0 n/a n/a n/a 16 4
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 12.1 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 n/a 0.0 12 3
Arginine (g) 12.8 0.0 0.0 0.3 0.0 0.1 0.0 n/a n/a n/a n/a 2.4 n/a 0.7 1.2 n/a n/a n/a 18 4
Ash (g) 9.3 1.5 0.0 0.3 0.0 0.3 0.0 0.2 2.5 0.3 0.2 13.9 0.0 7.8 1.6 5.0 n/a 0.0 43 11
Aspartic acid (g) 23.0 0.0 0.0 0.3 0.0 0.1 0.1 n/a n/a n/a n/a 5.6 n/a 1.1 1.4 n/a n/a n/a 31 8
Beta-sitosterol n/a n/a n/a n/a n/a n/a 4.5 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 5 1
Caffeine (mg) 0.0 0.0 0.0 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 n/a 0.0 0 0
Calcium (mg) 100.0 0.4 2.5 9.4 0.4 32.6 27.2 10.6 9.8 30.2 15.1 289.2 0.7 449.9 62.3 19.5 n/a 0.3 1,060 265
Calories 960.0 0.0 1.4 227.5 358.0 26.8 813.8 96.4 39.0 33.6 16.8 714.4 1.4 104.5 975.7 78.1 n/a 0.7 4,448 1,112
Calories (kj) 4,000.0 0.0 6.0 951.9 1,498.1 112.1 3,403.9 402.2 163.5 140.4 70.2 3,002.2 6.0 440.8 4,081.9 327.0 n/a 3.0 18,609 4,652
Campesterol n/a n/a n/a n/a 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 0.0 0.4 47.7 0.0 6.0 0.1 3.1 0.9 10.8 5.4 123.3 0.3 16.5 200.9 1.9 n/a 0.1 417 104
Cholesterol (mg) 500.0 0.0 0.0 0.0 0.0 0.0 244.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 744 186
Copper (mg) 0.8 0.0 0.0 0.1 0.0 0.1 0.0 0.0 0.1 0.0 0.0 1.1 0.0 0.6 0.6 0.2 n/a 0.0 4 1
Cystine (g) 2.2 0.0 0.0 0.1 0.0 0.0 0.0 n/a n/a n/a n/a 0.4 n/a 0.2 0.9 n/a n/a n/a 4 1
Dietary Fiber (g) 0.0 0.0 0.1 1.7 0.0 0.4 0.0 0.0 0.0 3.2 1.6 45.1 0.1 10.0 13.0 0.0 n/a 0.1 75 19
Folate (mcg) 240.0 0.0 0.1 114.4 0.0 0.5 3.4 1.2 4.9 12.8 6.4 306.2 0.5 881.5 51.9 9.8 n/a 0.2 1,634 408
Folate, DFE (mcg) 240.0 0.0 0.1 181.9 0.0 0.5 3.4 1.2 4.9 12.8 6.4 306.2 0.5 881.5 51.9 9.8 n/a 0.2 1,701 425
Folate, food (mcg) 240.0 0.0 0.1 18.1 0.0 0.5 3.4 1.2 4.9 12.8 6.4 306.2 0.5 881.5 51.9 9.8 n/a 0.2 1,537 384
Folic acid (mcg) 0.0 0.0 0.0 96.3 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 96 24
Fructose n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.7 n/a n/a n/a n/a 1 0
Galactose n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.5 n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.5 n/a n/a n/a n/a 1 0
Glutamic acid (g) 32.1 0.0 0.0 2.2 0.0 0.1 0.2 n/a n/a n/a n/a 7.2 n/a 1.6 11.9 n/a n/a n/a 55 14
Glycine (g) 10.4 0.0 0.0 0.2 0.0 0.0 0.0 n/a n/a n/a n/a 1.8 n/a 0.6 1.0 n/a n/a n/a 14 4
Histidine (g) 4.7 0.0 0.0 0.1 0.0 0.0 0.0 n/a n/a n/a n/a 1.2 n/a 0.3 0.7 n/a n/a n/a 7 2
Hydroxyproline n/a n/a 0.0 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 n/a n/a 0 0
Iron (mg) 5.6 0.0 0.1 2.9 0.2 0.3 0.0 0.3 0.5 0.7 0.3 10.0 0.0 12.3 2.8 1.0 n/a 0.0 37 9
Isoleucine (g) 9.3 0.0 0.0 0.2 0.0 0.0 0.1 n/a n/a n/a n/a 2.1 n/a 0.7 1.3 n/a n/a n/a 14 3
Lactose n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
Leucine (g) 16.0 0.0 0.0 0.4 0.0 0.1 0.1 n/a n/a n/a n/a 3.8 n/a 1.0 2.3 n/a n/a n/a 24 6
Lysine (g) 18.1 0.0 0.0 0.1 0.0 0.0 0.1 n/a n/a n/a n/a 3.1 n/a 0.8 0.6 n/a n/a n/a 23 6
Magnesium (mg) 270.0 0.0 1.0 13.8 0.0 4.5 2.3 11.8 2.4 9.3 4.6 229.6 0.7 359.0 114.2 4.9 n/a 0.3 1,028 257
Maltose n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
Manganese (mg) 0.4 0.0 0.1 0.4 0.0 0.3 0.0 0.1 0.2 0.0 0.0 1.4 0.0 4.1 2.0 0.5 n/a 0.0 10 2
Methionine (g) 5.9 0.0 0.0 0.1 0.0 0.0 0.0 n/a n/a n/a n/a 0.6 n/a 0.2 0.5 n/a n/a n/a 7 2
Monounsaturated Fat (g) 5.0 0.0 0.0 0.1 29.5 0.0 23.9 0.0 0.6 0.0 0.0 3.2 0.0 0.0 0.2 1.2 n/a 0.0 64 16
Niacin (mg) 39.0 0.0 0.0 3.7 0.0 0.1 0.0 0.1 3.3 0.1 0.1 3.5 0.0 3.3 9.1 6.7 n/a 0.0 69 17
Pantothenic acid (mg) 4.9 0.0 0.0 0.3 0.0 0.1 0.1 0.1 0.0 0.2 0.1 1.2 n/a 0.3 3.2 0.1 n/a n/a 11 3
Phenylalanine (g) 8.1 0.0 0.0 0.3 0.0 0.0 0.0 n/a n/a n/a n/a 2.6 n/a 0.6 1.6 n/a n/a n/a 13 3
Phosphorus (mg) 1,700.0 0.0 0.9 67.5 0.0 27.5 27.2 21.2 73.2 18.6 9.3 765.4 1.3 222.7 441.2 146.4 n/a 0.7 3,523 881
Phytosterols n/a 0.0 0.5 n/a 89.5 n/a n/a n/a n/a n/a n/a n/a 0.4 40.9 n/a n/a n/a 0.2 131 33
Polyunsaturated Fat (g) 3.6 0.0 0.0 0.3 4.3 0.0 3.5 0.0 0.3 0.1 0.1 2.2 0.0 0.7 0.7 0.5 n/a 0.0 16 4
Potassium (mg) 3,020.0 0.1 7.6 66.9 0.4 72.2 27.2 83.5 209.8 160.1 80.0 2,015.7 9.1 2,535.6 430.8 419.7 n/a 4.5 9,143 2,286
Proline (g) 7.6 0.0 0.0 0.7 0.0 0.0 0.1 n/a n/a n/a n/a 2.6 n/a 0.5 3.6 n/a n/a n/a 15 4
Protein (g) 200.8 0.0 0.1 6.5 0.0 1.1 1.0 0.1 4.9 1.3 0.6 44.4 0.1 13.0 33.1 9.9 n/a 0.0 317 79
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 761.6 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 762 190
Riboflavin (mg) 0.6 0.0 0.0 0.3 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.4 0.0 0.9 0.2 0.1 n/a 0.0 3 1
Saturated Fat (g) 5.9 0.0 0.0 0.1 5.6 0.0 58.3 0.0 0.4 0.0 0.0 1.2 0.0 0.3 0.3 0.8 n/a 0.0 73 18
Selenium (mcg) 418.0 0.0 0.0 21.2 0.0 2.6 1.1 0.1 0.0 0.5 0.2 7.7 0.0 4.5 n/a 0.0 n/a 0.0 456 114
Serine (g) 8.1 0.0 0.0 0.3 0.0 0.0 0.1 n/a n/a n/a n/a 2.8 n/a 0.5 1.6 n/a n/a n/a 13 3
Sodium (mg) 520.0 581.4 0.1 1.3 0.8 3.1 12.5 5.9 746.6 2.3 1.2 2,517.4 0.1 359.0 26.0 1,493.3 n/a 0.1 6,271 1,568
Starch n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 75.7 n/a n/a n/a n/a n/a n/a 76 19
Stigmasterol n/a n/a n/a n/a 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 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 15.7 n/a 0.3 n/a n/a n/a n/a 16 4
Sugar (g) 0.0 0.0 0.0 0.2 0.0 0.2 0.1 1.1 0.7 2.9 1.5 15.7 0.0 1.9 n/a 1.4 n/a 0.0 26 6
Theobromine (mg) 0.0 0.0 0.0 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 n/a 0.0 0 0
Thiamin (mg) 0.4 0.0 0.0 0.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.4 0.4 0.0 n/a 0.0 3 1
Threonine (g) 9.5 0.0 0.0 0.2 0.0 0.0 0.0 n/a n/a n/a n/a 1.6 n/a 0.6 0.9 n/a n/a n/a 13 3
Tocopherol, alpha (mg) 4.0 0.0 0.0 0.0 5.8 0.0 2.6 0.0 0.0 0.2 0.1 0.2 0.1 9.2 n/a 0.1 n/a 0.1 23 6
Tocopherol, beta (mg) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a n/a 0.2 n/a 0.0 n/a n/a n/a n/a 0 0
Tocopherol, gamma (mg) 1.0 n/a 0.0 0.2 0.3 n/a 0.0 n/a n/a n/a n/a 5.9 n/a 0.8 n/a n/a n/a n/a 8 2
Total Fat (g) 17.0 0.0 0.0 0.6 40.5 0.1 92.1 0.0 1.4 0.3 0.2 5.1 0.1 1.8 1.7 2.8 n/a 0.0 164 41
Trans-monoenoic Fat 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 n/a n/a n/a n/a 0 0
TransFatty acids 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 n/a n/a n/a n/a 0 0
Tryptophan (g) 2.1 0.0 0.0 0.1 0.0 0.0 0.0 n/a n/a n/a n/a 0.5 n/a 0.2 0.4 n/a n/a n/a 3 1
Tyrosine (g) 6.8 0.0 0.0 0.2 0.0 0.0 0.0 n/a n/a n/a n/a 1.1 n/a 0.5 0.9 n/a n/a n/a 9 2
Valine (g) 9.7 0.0 0.0 0.3 0.0 0.1 0.1 n/a n/a n/a n/a 2.6 n/a 0.7 1.4 n/a n/a n/a 15 4
Vitamin A, IU (IU) 0.0 0.0 3.1 0.0 0.0 1.6 2,836.4 0.0 0.0 25.5 12.8 0.0 187.2 42,609.1 0.0 0.0 n/a 93.6 45,769 11,442
Vitamin A, RAE (mcg) 0.0 0.0 0.2 0.0 0.0 0.0 776.3 0.0 0.0 1.2 0.6 0.0 9.4 2,131.1 0.0 0.0 n/a 4.7 2,923 731
Vitamin B-12 (mcg) 15.8 0.0 0.0 0.0 0.0 0.0 0.2 0.0 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.5 n/a 0.0 17 4
Vitamin B-6 (mg) 1.6 0.0 0.0 0.0 0.0 0.2 0.0 0.1 0.0 0.1 0.0 0.6 0.0 0.9 0.3 0.0 n/a 0.0 4 1
Vitamin C (mg) 0.0 0.0 0.0 0.0 0.0 5.6 0.0 0.0 0.0 61.5 30.7 10.2 0.3 127.7 0.0 0.0 n/a 0.2 236 59
Vitamin D (IU) 1,240.0 0.0 0.0 0.0 0.0 0.0 68.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 1,308 327
Water (g) 780.8 0.0 0.1 7.5 0.0 10.5 20.4 102.1 234.1 103.2 51.6 663.7 0.0 415.3 22.2 468.2 n/a 0.0 2,880 720
Zinc (mg) 3.3 0.0 0.0 0.4 0.0 0.2 0.1 0.1 0.2 0.1 0.0 3.9 0.0 2.4 2.2 0.5 n/a 0.0 14 3

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