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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

    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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