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.
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24 ounces (680g) tilapia fillets |
20 (340g) cherry tomatoes |
16 (43g) green olives |
1 small (70g) sweet onions |
1 (119g) red bell peppers |
1/2 cup (86g) black beans |
1 tablespoon (3g) fresh basil |
1/8 teaspoon (1g) anchovy paste |
1/2 tablespoon (1g) fresh oregano |
1 large (4g) garlic cloves |
3 ears (270g) fresh corn |
4 tablespoons (54g) olive oil |
3 tablespoons (43g) butter |
1 to taste (0g) salt and pepper |
1 to taste (0g) Reynolds Wrap Foil |
Total | 1 serving | |
| Alanine (g) | 8.3 | 0.1 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | n/a | n/a | 10 | 2 |
| Alcohol (g) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Arginine (g) | 8.7 | 0.1 | n/a | 0.1 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | n/a | n/a | 10 | 2 |
| Ash (g) | 6.3 | 1.7 | 2.0 | 0.2 | 0.6 | 1.0 | 0.0 | 0.1 | 0.0 | 0.1 | 1.7 | 0.0 | 0.9 | n/a | n/a | 15 | 4 |
| Aspartic acid (g) | 15.6 | 0.5 | n/a | 0.1 | 0.3 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | n/a | n/a | 18 | 5 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 1.7 | n/a | n/a | 2 | 0 |
| Caffeine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Calcium (mg) | 68.0 | 34.0 | 22.5 | 16.1 | 8.3 | 23.2 | 4.7 | 2.3 | 8.0 | 6.5 | 5.4 | 0.5 | 10.2 | n/a | n/a | 210 | 52 |
| Calories | 653.2 | 61.2 | 62.6 | 28.0 | 36.9 | 113.5 | 0.6 | 2.1 | 1.3 | 5.4 | 232.2 | 477.4 | 305.4 | n/a | n/a | 1,980 | 495 |
| Calories (kj) | 2,721.8 | 251.6 | 263.1 | 116.2 | 153.5 | 474.7 | 2.5 | 8.8 | 5.5 | 22.4 | 966.6 | 1,997.5 | 1,277.6 | n/a | n/a | 8,262 | 2,065 |
| Campesterol | 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 | n/a | n/a | 0 | 0 |
| Carbohydrates (g) | 0.0 | 13.2 | 1.7 | 6.5 | 7.2 | 20.4 | 0.1 | 0.0 | 0.3 | 1.2 | 51.4 | 0.0 | 0.0 | n/a | n/a | 102 | 25 |
| Cholesterol (mg) | 340.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | 0.0 | 0.0 | 91.6 | n/a | n/a | 433 | 108 |
| Copper (mg) | 0.5 | 0.2 | 0.1 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Cystine (g) | 1.5 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Dietary Fiber (g) | 0.0 | 4.1 | 1.4 | 1.2 | 2.5 | 7.5 | 0.0 | 0.0 | 0.2 | 0.1 | 7.3 | 0.0 | 0.0 | n/a | n/a | 24 | 6 |
| Folate (mcg) | 163.3 | 51.0 | 1.3 | 13.3 | 54.7 | 128.1 | 1.8 | 0.1 | 1.2 | 0.1 | 124.2 | 0.0 | 1.3 | n/a | n/a | 540 | 135 |
| Folate, DFE (mcg) | 163.3 | 51.0 | 1.3 | 13.3 | 54.7 | 128.1 | 1.8 | 0.1 | 1.2 | 0.1 | 124.2 | 0.0 | 1.3 | n/a | n/a | 540 | 135 |
| Folate, food (mcg) | 163.3 | 51.0 | 1.3 | 13.3 | 54.7 | 128.1 | 1.8 | 0.1 | 1.2 | 0.1 | 124.2 | 0.0 | 1.3 | n/a | n/a | 540 | 135 |
| Folic acid (mcg) | 0.0 | 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 | n/a | 0 | 0 |
| Fructose | n/a | 4.7 | n/a | 0.9 | 2.7 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 8 | 2 |
| Galactose | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | 4.3 | n/a | 1.4 | 2.3 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 8 | 2 |
| Glutamic acid (g) | 21.9 | 1.5 | n/a | 0.2 | 0.3 | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 1.7 | 0.0 | 0.1 | n/a | n/a | 27 | 7 |
| Glycine (g) | 7.1 | 0.1 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | n/a | 8 | 2 |
| Histidine (g) | 3.2 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | 4 | 1 |
| Hydroxyproline | 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) | 3.8 | 0.9 | 0.2 | 0.1 | 0.5 | 1.8 | 0.1 | 0.0 | 0.2 | 0.1 | 1.4 | 0.3 | 0.0 | n/a | n/a | 9 | 2 |
| Isoleucine (g) | 6.3 | 0.1 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | n/a | 7 | 2 |
| Lactose | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Leucine (g) | 10.9 | 0.1 | n/a | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 0.0 | n/a | n/a | 13 | 3 |
| Lysine (g) | 12.3 | 0.1 | n/a | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | n/a | n/a | 13 | 3 |
| Magnesium (mg) | 183.7 | 37.4 | 4.8 | 7.0 | 14.3 | 60.2 | 1.7 | 0.7 | 1.4 | 0.9 | 99.9 | 0.0 | 0.9 | n/a | n/a | 413 | 103 |
| Maltose | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Manganese (mg) | 0.3 | 0.4 | n/a | 0.1 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Methionine (g) | 4.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | 4 | 1 |
| Monounsaturated Fat (g) | 3.4 | 0.1 | 4.9 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.9 | 39.4 | 9.0 | n/a | n/a | 58 | 14 |
| Niacin (mg) | 26.6 | 2.0 | 0.1 | 0.1 | 1.2 | 0.4 | 0.0 | 0.2 | 0.0 | 0.0 | 4.6 | 0.0 | 0.0 | n/a | n/a | 35 | 9 |
| Pantothenic acid (mg) | 3.3 | 0.3 | 0.0 | 0.1 | 0.4 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 2.1 | 0.0 | 0.0 | n/a | n/a | 6 | 2 |
| Phenylalanine (g) | 5.5 | 0.1 | n/a | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | n/a | n/a | 7 | 2 |
| Phosphorus (mg) | 1,156.8 | 81.6 | 1.7 | 20.3 | 30.9 | 120.4 | 1.5 | 2.5 | 0.7 | 5.5 | 240.3 | 0.0 | 10.2 | n/a | n/a | 1,673 | 418 |
| Phytosterols | n/a | 23.8 | n/a | 10.5 | n/a | n/a | n/a | n/a | 1.0 | n/a | n/a | 119.3 | n/a | n/a | n/a | 155 | 39 |
| Polyunsaturated Fat (g) | 2.5 | 0.3 | 0.6 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 1.5 | 5.7 | 1.3 | n/a | n/a | 12 | 3 |
| Potassium (mg) | 2,055.0 | 805.8 | 18.1 | 102.2 | 251.1 | 305.3 | 7.8 | 5.4 | 6.3 | 14.4 | 729.0 | 0.5 | 10.2 | n/a | n/a | 4,311 | 1,078 |
| Proline (g) | 5.2 | 0.1 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | 0.0 | n/a | n/a | 6 | 2 |
| Protein (g) | 136.6 | 3.0 | 0.4 | 0.8 | 1.2 | 7.6 | 0.1 | 0.3 | 0.0 | 0.2 | 8.7 | 0.0 | 0.4 | n/a | n/a | 159 | 40 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 285.8 | n/a | n/a | 286 | 71 |
| Riboflavin (mg) | 0.4 | 0.1 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Saturated Fat (g) | 4.0 | 0.1 | 0.9 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 7.5 | 21.9 | n/a | n/a | 35 | 9 |
| Selenium (mcg) | 284.4 | 0.0 | 0.4 | 0.4 | 0.1 | 1.0 | 0.0 | 0.7 | 0.0 | 0.5 | 1.6 | 0.0 | 0.4 | n/a | n/a | 290 | 72 |
| Serine (g) | 5.5 | 0.1 | n/a | 0.0 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | n/a | n/a | 7 | 2 |
| Sodium (mg) | 353.8 | 17.0 | 672.2 | 2.8 | 4.8 | 0.9 | 0.1 | 36.7 | 0.1 | 0.6 | 40.5 | 1.1 | 304.2 | n/a | n/a | 1,435 | 359 |
| Starch | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Stigmasterol | 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 | n/a | n/a | 0 | 0 |
| Sucrose | n/a | 0.0 | n/a | 0.7 | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 1 | 0 |
| Sugar (g) | 0.0 | 8.9 | 0.2 | 3.0 | 5.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 8.7 | 0.0 | 0.0 | n/a | n/a | 26 | 6 |
| Theobromine (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Thiamin (mg) | 0.3 | 0.1 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | n/a | 1 | 0 |
| Threonine (g) | 6.5 | 0.1 | n/a | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | n/a | 7 | 2 |
| Tocopherol, alpha (mg) | 2.7 | 1.8 | 1.6 | 0.0 | 1.9 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 7.7 | 1.0 | n/a | n/a | 17 | 4 |
| Tocopherol, beta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.1 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | n/a | 0 | 0 |
| Tocopherol, gamma (mg) | 0.7 | 0.4 | 0.0 | 0.0 | 0.2 | n/a | 0.0 | 0.0 | 0.1 | n/a | n/a | 0.4 | 0.0 | n/a | n/a | 2 | 0 |
| Total Fat (g) | 11.6 | 0.7 | 6.6 | 0.1 | 0.4 | 0.5 | 0.0 | 0.1 | 0.0 | 0.0 | 3.2 | 54.0 | 34.6 | n/a | n/a | 112 | 28 |
| Trans-monoenoic Fat | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 1.3 | n/a | n/a | 1 | 0 |
| TransFatty acids | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 1.4 | n/a | n/a | 1 | 0 |
| Tryptophan (g) | 1.4 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 2 | 0 |
| Tyrosine (g) | 4.6 | 0.0 | n/a | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 0.0 | 0.0 | n/a | n/a | 5 | 1 |
| Valine (g) | 6.6 | 0.1 | n/a | 0.0 | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 0.0 | 0.0 | n/a | n/a | 8 | 2 |
| Vitamin A, IU (IU) | 0.0 | 2,832.2 | 169.8 | 1.4 | 3,725.9 | 5.2 | 139.8 | 0.4 | 8.5 | 0.3 | 2.7 | 0.0 | 1,064.6 | n/a | n/a | 7,951 | 1,988 |
| Vitamin A, RAE (mcg) | 0.0 | 142.8 | 8.6 | 0.0 | 186.8 | 0.0 | 7.0 | 0.1 | 0.4 | 0.0 | 0.0 | 0.0 | 291.4 | n/a | n/a | 637 | 159 |
| Vitamin B-12 (mcg) | 10.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | n/a | n/a | 11 | 3 |
| Vitamin B-6 (mg) | 1.1 | 0.3 | 0.0 | 0.1 | 0.3 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | n/a | n/a | 2 | 1 |
| Vitamin C (mg) | 0.0 | 46.6 | 0.0 | 5.2 | 152.0 | 0.0 | 0.5 | 0.0 | 0.0 | 1.1 | 18.4 | 0.0 | 0.0 | n/a | n/a | 224 | 56 |
| Vitamin D (IU) | 843.8 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 0.0 | 0.0 | 0.0 | 0.0 | 25.6 | n/a | n/a | 870 | 218 |
| Water (g) | 531.3 | 321.4 | 32.5 | 62.4 | 109.7 | 56.5 | 2.4 | 0.5 | 0.0 | 2.1 | 205.1 | 0.0 | 6.8 | n/a | n/a | 1,331 | 333 |
| Zinc (mg) | 2.2 | 0.6 | 0.0 | 0.1 | 0.3 | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 1.2 | 0.0 | 0.0 | n/a | n/a | 6 | 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.