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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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