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    Nutritional Facts: Panko-Crusted Tilapia

    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.

      2/3 cup (72g)
    panko breadcrumbs
    1/2 teaspoon (2g)
    garlic powder
    1/2 teaspoon (0g)
    thyme
    1 dash (0g)
    cayenne
    1 tablespoon (14g)
    olive oil
    1 to taste (0g)
    salt and pepper
    16 ounces (454g)
    tilapia fillets
    4 teaspoons (20g)
    Dijon mustard
    1 to taste (0g)
    nonstick cooking spray
    Total 1 serving
    Alanine (g) 0.3 0.0 n/a n/a 0.0 n/a 5.5 0.0 n/a 6 1
    Alcohol (g) 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 n/a 0 0
    Arginine (g) 0.4 0.1 n/a n/a 0.0 n/a 5.8 0.1 n/a 6 2
    Ash (g) 2.1 0.1 0.0 0.0 0.0 n/a 4.2 0.7 n/a 7 2
    Aspartic acid (g) 0.6 0.0 n/a n/a 0.0 n/a 10.4 0.1 n/a 11 3
    Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 n/a 0 0
    Calcium (mg) 131.8 1.2 0.8 0.2 0.1 n/a 45.4 11.6 n/a 191 48
    Calories 284.5 5.1 0.2 0.4 119.3 n/a 435.5 13.4 n/a 858 215
    Calories (kj) 1,190.8 21.5 0.8 1.5 499.4 n/a 1,814.5 55.6 n/a 3,584 896
    Carbohydrates (g) 51.9 1.1 0.0 0.1 0.0 n/a 0.0 1.1 n/a 54 14
    Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 n/a 226.8 0.0 n/a 227 57
    Copper (mg) 0.2 0.0 0.0 0.0 0.0 n/a 0.3 0.0 n/a 1 0
    Cystine (g) 0.2 0.0 n/a n/a 0.0 n/a 1.0 0.0 n/a 1 0
    Dietary Fiber (g) 3.2 0.1 0.0 0.0 0.0 n/a 0.0 0.7 n/a 4 1
    Folate (mcg) 77.1 0.7 0.1 0.1 0.0 n/a 108.9 1.4 n/a 188 47
    Folate, DFE (mcg) 118.1 0.7 0.1 0.1 0.0 n/a 108.9 1.4 n/a 229 57
    Folate, food (mcg) 18.0 0.7 0.1 0.1 0.0 n/a 108.9 1.4 n/a 129 32
    Folic acid (mcg) 59.1 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 59 15
    Fructose (g) 1.8 0.0 n/a n/a n/a n/a n/a 0.0 n/a 2 0
    Galactose (g) 0.0 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0 0
    Glucose (dextrose) (g) 1.3 0.0 n/a n/a n/a n/a n/a 0.1 n/a 1 0
    Glutamic acid (g) 3.0 0.1 n/a n/a 0.0 n/a 14.6 0.1 n/a 18 4
    Glycine (g) 0.4 0.0 n/a n/a 0.0 n/a 4.7 0.0 n/a 5 1
    Histidine (g) 0.2 0.0 n/a n/a 0.0 n/a 2.1 0.0 n/a 2 1
    Hydroxyproline n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0 0
    Iron (mg) 3.5 0.1 0.0 0.0 0.1 n/a 2.5 0.3 n/a 7 2
    Isoleucine (g) 0.4 0.0 0.0 n/a 0.0 n/a 4.2 0.0 n/a 5 1
    Lactose (g) 0.0 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0 0
    Leucine (g) 0.7 0.0 0.0 n/a 0.0 n/a 7.3 0.1 n/a 8 2
    Lysine (g) 0.3 0.0 0.0 n/a 0.0 n/a 8.2 0.1 n/a 9 2
    Magnesium (mg) 31.0 1.2 0.3 0.2 0.0 n/a 122.5 9.8 n/a 165 41
    Maltose (g) 1.4 0.0 n/a n/a n/a n/a n/a 0.0 n/a 1 0
    Manganese (mg) 0.7 0.0 0.0 0.0 0.0 n/a 0.2 0.1 n/a 1 0
    Methionine (g) 0.2 0.0 n/a n/a 0.0 n/a 2.7 0.0 n/a 3 1
    Monounsaturated Fat (g) 0.7 0.0 0.0 0.0 9.8 n/a 2.3 0.5 n/a 13 3
    Niacin (mg) 4.8 0.0 0.0 0.0 0.0 n/a 17.7 0.1 n/a 23 6
    Pantothenic acid (mg) 0.4 0.0 0.0 n/a 0.0 n/a 2.2 0.1 n/a 3 1
    Phenylalanine (g) 0.5 0.0 n/a n/a 0.0 n/a 3.7 0.0 n/a 4 1
    Phosphorus (mg) 118.9 6.4 0.2 0.3 0.0 n/a 771.2 21.2 n/a 918 230
    Phytosterols (mg) 5.8 0.1 n/a 0.1 29.8 n/a n/a n/a n/a 36 9
    Polyunsaturated Fat (g) 1.5 0.0 0.0 0.0 1.4 n/a 1.6 0.2 n/a 5 1
    Potassium (mg) 141.2 18.5 1.2 2.3 0.1 n/a 1,370.0 27.6 n/a 1,561 390
    Proline (g) 1.0 0.0 n/a n/a 0.0 n/a 3.4 0.1 n/a 5 1
    Protein (g) 9.6 0.3 0.0 0.0 0.0 n/a 91.1 0.9 n/a 102 25
    Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0 0
    Riboflavin (mg) 0.3 0.0 0.0 0.0 0.0 n/a 0.3 0.0 n/a 1 0
    Saturated Fat (g) 0.9 0.0 0.0 0.0 1.9 n/a 2.7 0.0 n/a 5 1
    Selenium (mcg) 18.2 0.4 n/a 0.0 0.0 n/a 189.6 6.6 n/a 215 54
    Serine (g) 0.5 0.0 n/a n/a 0.0 n/a 3.7 0.0 n/a 4 1
    Sodium (mg) 527.3 0.9 0.0 0.0 0.3 n/a 235.9 227.0 n/a 991 248
    Starch (g) 43.0 n/a n/a n/a n/a n/a n/a 0.1 n/a 43 11
    Sucrose (g) 0.0 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0 0
    Sugar (g) 4.5 0.0 n/a 0.0 0.0 n/a 0.0 0.2 n/a 5 1
    Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 n/a 0 0
    Thiamin (mg) 0.7 0.0 0.0 0.0 0.0 n/a 0.2 0.1 n/a 1 0
    Threonine (g) 0.3 0.0 0.0 n/a 0.0 n/a 4.3 0.0 n/a 5 1
    Tocopherol, alpha (mg) 0.1 0.0 n/a 0.0 1.9 n/a 1.8 0.1 n/a 4 1
    Tocopherol, beta (mg) 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a 0 0
    Tocopherol, delta (mg) 0.1 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a 0 0
    Tocopherol, gamma (mg) 0.5 0.0 n/a n/a 0.1 n/a 0.5 0.4 n/a 2 0
    Total Fat (g) 3.8 0.0 0.0 0.0 13.5 n/a 7.7 0.8 n/a 26 6
    Trans-monoenoic Fat n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0 0
    TransFatty acids n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0 0
    Tryptophan (g) 0.1 0.0 0.0 n/a 0.0 n/a 1.0 0.0 n/a 1 0
    Tyrosine (g) 0.3 0.0 n/a n/a 0.0 n/a 3.1 0.0 n/a 3 1
    Valine (g) 0.4 0.0 0.0 n/a 0.0 n/a 4.4 0.0 n/a 5 1
    Vitamin A, IU (IU) 0.0 0.0 9.5 46.8 0.0 n/a 0.0 14.2 n/a 71 18
    Vitamin A, RAE (mcg) 0.0 0.0 0.5 2.3 0.0 n/a 0.0 0.8 n/a 4 1
    Vitamin B-12 (mcg) 0.3 0.0 0.0 0.0 0.0 n/a 7.2 0.0 n/a 7 2
    Vitamin B-6 (mg) 0.1 0.0 0.0 0.0 0.0 n/a 0.7 0.0 n/a 1 0
    Vitamin C (mg) 0.0 0.0 0.3 0.1 0.0 n/a 0.0 0.3 n/a 1 0
    Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 n/a 562.5 0.0 n/a 563 141
    Water (g) 4.7 0.1 0.1 0.0 0.0 n/a 354.2 16.5 n/a 376 94
    Zinc (mg) 1.0 0.0 0.0 0.0 0.0 n/a 1.5 0.1 n/a 3 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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