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Nutritional Facts: Shrimp and Tilapia Oreganata

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.

  4 (500g)
tilapia fillets
12 large (72g)
shrimp
6 cups (180g)
spinach
1 cup (149g)
grape tomatoes
1/2 cup (60g)
Italian seasoned breadcrumbs
1/2 cup (54g)
panko breadcrumbs
3 tablespoons (41g)
olive oil
1 (3g)
garlic cloves
2 tablespoons (8g)
parsley
2 tablespoons (31g)
lemon juice
1 teaspoon (1g)
dried oregano
1 teaspoon (2g)
lemon zest
Total 1 serving
Alanine (g) 6.1 0.6 0.3 0.0 0.3 0.3 0.0 0.0 0.0 n/a 0.0 n/a 8 2
Alcohol (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 6.4 1.0 0.3 0.0 0.4 0.3 0.0 0.0 0.0 n/a 0.0 n/a 8 2
Ash (g) 4.7 1.3 3.1 0.7 3.3 1.5 0.0 0.0 0.2 0.1 0.1 0.0 15 4
Aspartic acid (g) 11.5 1.1 0.4 0.2 0.5 0.4 0.0 0.0 0.0 n/a 0.0 n/a 14 4
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 50.0 38.9 178.2 14.9 109.2 98.8 0.4 5.4 10.5 1.8 16.0 2.7 527 132
Calories 480.0 51.1 41.4 26.8 229.8 213.3 358.0 4.5 2.7 6.7 2.7 0.9 1,418 354
Calories (kj) 2,000.0 213.8 174.6 110.3 962.4 892.6 1,498.1 18.7 11.5 27.8 11.1 3.9 5,925 1,481
Carbohydrates (g) 0.0 0.7 6.5 5.8 41.1 38.9 0.0 1.0 0.5 2.1 0.7 0.3 98 24
Cholesterol (mg) 250.0 90.7 0.0 0.0 0.6 0.0 0.0 0.0 0.0 0.0 0.0 0.0 341 85
Copper (mg) 0.4 0.1 0.2 0.1 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Cystine (g) 1.1 0.1 0.1 0.0 0.1 0.2 0.0 0.0 0.0 n/a 0.0 n/a 2 0
Dietary Fiber (g) 0.0 0.0 4.0 1.8 2.9 2.4 0.0 0.1 0.3 0.1 0.4 0.2 12 3
Folate (mcg) 120.0 13.7 349.2 22.4 71.4 57.8 0.0 0.1 11.6 6.1 2.4 0.3 655 164
Folate, DFE (mcg) 120.0 13.7 349.2 22.4 112.8 88.6 0.0 0.1 11.6 6.1 2.4 0.3 727 182
Folate, food (mcg) 120.0 13.7 349.2 22.4 12.0 13.5 0.0 0.1 11.6 6.1 2.4 0.3 551 138
Folic acid (mcg) 0.0 0.0 0.0 0.0 59.4 44.3 0.0 0.0 0.0 0.0 0.0 0.0 104 26
Fructose n/a 0.0 0.3 2.0 1.2 1.3 n/a n/a n/a 0.3 0.0 n/a 5 1
Galactose n/a 0.0 0.2 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0 0
Glucose (dextrose) n/a 0.0 0.2 1.9 1.1 1.0 n/a n/a n/a 0.3 0.0 n/a 4 1
Glutamic acid (g) 16.1 1.7 0.6 0.6 2.6 2.2 0.0 0.0 0.0 n/a 0.0 n/a 24 6
Glycine (g) 5.2 0.6 0.2 0.0 0.3 0.3 0.0 0.0 0.0 n/a 0.0 n/a 7 2
Histidine (g) 2.4 0.2 0.1 0.0 0.2 0.2 0.0 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 n/a 0.0 n/a 0 0
Iron (mg) 2.8 0.2 4.9 0.4 3.0 2.6 0.2 0.1 0.5 0.0 0.4 0.0 15 4
Isoleucine (g) 4.7 0.5 0.3 0.0 0.4 0.3 0.0 0.0 0.0 n/a 0.0 n/a 6 2
Lactose n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0 0
Leucine (g) 8.0 0.8 0.4 0.0 0.6 0.5 0.0 0.0 0.0 n/a 0.0 n/a 10 3
Lysine (g) 9.1 0.9 0.3 0.0 0.3 0.2 0.0 0.0 0.0 n/a 0.0 n/a 11 3
Magnesium (mg) 135.0 15.8 142.2 16.4 27.6 23.2 0.0 0.8 3.8 1.8 2.7 0.3 370 92
Maltose n/a 0.0 0.0 0.0 1.2 1.0 n/a n/a n/a 0.0 0.0 n/a 2 1
Manganese (mg) 0.2 0.0 1.6 0.2 0.6 0.5 0.0 0.1 0.0 0.0 0.0 n/a 3 1
Methionine (g) 3.0 0.3 0.1 0.0 0.1 0.1 0.0 0.0 0.0 n/a 0.0 n/a 4 1
Monounsaturated Fat (g) 2.5 0.1 0.0 0.0 0.7 0.6 29.5 0.0 0.0 0.0 0.0 0.0 33 8
Niacin (mg) 19.5 1.3 1.3 0.9 3.7 3.6 0.0 0.0 0.1 0.0 0.0 0.0 30 8
Pantothenic acid (mg) 2.4 0.2 0.1 0.1 0.4 0.3 0.0 0.0 0.0 0.0 0.0 0.0 4 1
Phenylalanine (g) 4.1 0.4 0.2 0.0 0.4 0.4 0.0 0.0 0.0 n/a 0.0 n/a 6 1
Phosphorus (mg) 850.0 175.7 88.2 35.8 106.2 89.1 0.0 4.6 4.4 2.4 1.5 0.2 1,358 340
Phytosterols n/a n/a 16.2 10.4 n/a 4.3 89.5 n/a 0.4 n/a 2.0 0.7 124 31
Polyunsaturated Fat (g) 1.8 0.1 0.3 0.1 1.4 1.1 4.3 0.0 0.0 0.0 0.0 0.0 9 2
Potassium (mg) 1,510.0 81.4 1,004.4 353.1 138.6 105.8 0.4 12.0 42.1 31.4 12.6 3.2 3,295 824
Proline (g) 3.8 0.5 0.2 0.0 0.9 0.7 0.0 0.0 0.0 n/a 0.0 n/a 6 2
Protein (g) 100.4 9.8 5.1 1.3 8.5 7.2 0.0 0.2 0.2 0.1 0.1 0.0 133 33
Retinol (mcg) 0.0 38.9 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 39 10
Riboflavin (mg) 0.3 0.0 0.3 0.0 0.2 0.2 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Saturated Fat (g) 2.9 0.1 0.1 0.0 0.8 0.6 5.6 0.0 0.0 0.0 0.0 0.0 10 3
Selenium (mcg) 209.0 21.3 1.8 0.0 14.8 13.6 0.0 0.4 0.0 0.0 0.0 0.0 261 65
Serine (g) 4.1 0.4 0.2 0.0 0.4 0.4 0.0 0.0 0.0 n/a 0.0 n/a 5 1
Sodium (mg) 260.0 407.5 142.2 7.5 1,055.4 395.3 0.8 0.5 4.3 0.3 0.3 0.1 2,274 569
Starch n/a 0.0 n/a 0.0 33.0 32.2 n/a n/a n/a 0.0 n/a n/a 65 16
Sucrose n/a 0.0 0.1 0.0 0.0 0.0 n/a n/a n/a 0.1 0.0 n/a 0 0
Sugar (g) 0.0 0.0 0.8 3.9 3.4 3.3 0.0 0.0 0.1 0.8 0.0 0.1 12 3
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.2 0.0 0.1 0.1 0.6 0.5 0.0 0.0 0.0 0.0 0.0 0.0 2 0
Threonine (g) 4.8 0.4 0.2 0.0 0.3 0.2 0.0 0.0 0.0 n/a 0.0 n/a 6 1
Tocopherol, alpha (mg) 2.0 1.0 3.7 0.8 0.2 0.0 5.8 0.0 0.1 0.0 0.2 0.0 14 3
Tocopherol, beta (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 0.0 0.2 0.1 0.0 n/a 0.0 n/a 0.0 n/a 0 0
Tocopherol, gamma (mg) 0.5 0.1 0.3 0.2 0.5 0.4 0.3 n/a 0.0 n/a 0.2 n/a 3 1
Total Fat (g) 8.5 0.7 0.7 0.3 3.3 2.9 40.5 0.0 0.1 0.1 0.0 0.0 57 14
Trans-monoenoic Fat n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0 0
TransFatty acids n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0 0
Tryptophan (g) 1.1 0.1 0.1 0.0 0.1 0.1 0.0 0.0 0.0 n/a 0.0 n/a 1 0
Tyrosine (g) 3.4 0.4 0.2 0.0 0.2 0.2 0.0 0.0 0.0 n/a 0.0 n/a 4 1
Valine (g) 4.9 0.5 0.3 0.0 0.4 0.3 0.0 0.0 0.0 n/a 0.0 n/a 6 2
Vitamin A, IU (IU) 0.0 129.6 16,878.6 1,241.2 115.8 0.0 0.0 0.3 640.2 1.8 17.0 1.0 19,026 4,756
Vitamin A, RAE (mcg) 0.0 38.9 844.2 62.6 6.0 0.0 0.0 0.0 32.0 0.0 0.9 0.1 985 246
Vitamin B-12 (mcg) 7.9 0.8 0.0 0.0 n/a 0.2 0.0 0.0 0.0 0.0 0.0 0.0 9 2
Vitamin B-6 (mg) 0.8 0.1 0.4 0.1 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 2 0
Vitamin C (mg) 0.0 0.0 50.6 20.4 1.6 0.0 0.0 0.9 10.1 11.8 0.0 2.6 98 25
Vitamin D (IU) 620.0 1.4 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 621 155
Water (g) 390.4 59.8 164.5 140.8 3.8 3.5 0.0 1.8 6.7 28.2 0.1 1.6 801 200
Zinc (mg) 1.7 0.7 1.0 0.3 0.9 0.8 0.0 0.0 0.1 0.0 0.0 0.0 5 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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