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Nutritional Facts: Oven Poached Tilapia and Broccoli

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 ounces (113g)
tilapia fillets
1 cup (71g)
broccoli florets
1/2 cup (80g)
onions
1/2 (0g)
fresh lemon
1/2 cup (118g)
white wine
1/2 teaspoon (0g)
dill weed
1/2 teaspoon (1g)
black pepper
1/2 teaspoon (3g)
salt
Total 1 serving
Alanine (g) 1.4 0.1 0.0 n/a n/a 0.0 0.0 0.0 1 1
Alcohol (g) 0.0 n/a 0.0 n/a 12.1 n/a 0.0 0.0 12 12
Arginine (g) 1.4 0.1 0.1 n/a n/a 0.0 0.0 0.0 2 2
Ash (g) 1.1 0.7 0.3 n/a 0.2 0.0 0.1 3.0 5 5
Aspartic acid (g) 2.6 0.2 0.1 n/a n/a 0.0 0.0 0.0 3 3
Caffeine (mg) 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0 0
Calcium (mg) 11.3 34.1 18.4 n/a 10.6 0.2 5.1 0.7 80 80
Calories 108.9 19.9 32.0 n/a 96.4 0.0 2.9 0.0 260 260
Calories (kj) 453.6 83.1 132.8 n/a 402.2 0.2 12.1 0.0 1,084 1,084
Carbohydrates (g) 0.0 3.7 7.5 n/a 3.1 0.0 0.7 0.0 15 15
Cholesterol (mg) 56.7 0.0 0.0 n/a 0.0 0.0 0.0 0.0 57 57
Copper (mg) 0.1 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Cystine (g) 0.2 0.0 0.0 n/a n/a 0.0 0.0 0.0 0 0
Dietary Fiber (g) 0.0 n/a 1.4 n/a 0.0 0.0 0.3 0.0 2 2
Folate (mcg) 27.2 50.4 15.2 n/a 1.2 0.1 0.2 0.0 94 94
Folate, DFE (mcg) 27.2 50.4 15.2 n/a 1.2 0.1 0.2 0.0 94 94
Folate, food (mcg) 27.2 50.4 15.2 n/a 1.2 0.1 0.2 0.0 94 94
Folic acid (mcg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Fructose n/a n/a 1.0 n/a n/a n/a 0.0 n/a 1 1
Galactose n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0 0
Glucose (dextrose) n/a n/a 1.6 n/a n/a n/a 0.0 n/a 2 2
Glutamic acid (g) 3.6 0.3 0.2 n/a n/a 0.0 0.0 0.0 4 4
Glycine (g) 1.2 0.1 0.0 n/a n/a 0.0 0.0 0.0 1 1
Histidine (g) 0.5 0.0 0.0 n/a n/a 0.0 0.0 0.0 1 1
Hydroxyproline n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Iron (mg) 0.6 0.6 0.2 n/a 0.3 0.0 0.1 0.0 2 2
Isoleucine (g) 1.1 0.1 0.0 n/a n/a 0.0 0.0 0.0 1 1
Lactose n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0 0
Leucine (g) 1.8 0.1 0.0 n/a n/a 0.0 0.0 0.0 2 2
Lysine (g) 2.1 0.1 0.0 n/a n/a 0.0 0.0 0.0 2 2
Magnesium (mg) 30.6 17.8 8.0 n/a 11.8 0.0 2.0 0.0 70 70
Maltose n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0 0
Manganese (mg) 0.0 0.2 0.1 n/a 0.1 0.0 0.1 0.0 1 1
Methionine (g) 0.7 0.0 0.0 n/a n/a 0.0 0.0 0.0 1 1
Monounsaturated Fat (g) 0.6 0.0 0.0 n/a 0.0 0.0 0.0 0.0 1 1
Niacin (mg) 4.4 0.5 0.1 n/a 0.1 0.0 0.0 0.0 5 5
Pantothenic acid (mg) 0.6 0.4 0.1 n/a 0.1 0.0 0.0 0.0 1 1
Phenylalanine (g) 0.9 0.1 0.0 n/a n/a 0.0 0.0 0.0 1 1
Phosphorus (mg) 192.8 46.9 23.2 n/a 21.2 0.1 1.8 0.0 286 286
Phytosterols n/a n/a 12.0 n/a n/a n/a 1.1 0.0 13 13
Polyunsaturated Fat (g) 0.4 0.1 0.0 n/a 0.0 0.0 0.0 0.0 1 1
Potassium (mg) 342.5 230.8 116.8 n/a 83.5 0.7 15.3 0.2 790 790
Proline (g) 0.9 0.1 0.0 n/a n/a 0.0 0.0 0.0 1 1
Protein (g) 22.8 2.1 0.9 n/a 0.1 0.0 0.1 0.0 26 26
Retinol (mcg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.1 0.1 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Saturated Fat (g) 0.7 0.0 0.0 n/a 0.0 0.0 0.0 0.0 1 1
Selenium (mcg) 47.4 2.1 0.4 n/a 0.1 n/a 0.1 0.0 50 50
Serine (g) 0.9 0.1 0.0 n/a n/a 0.0 0.0 0.0 1 1
Sodium (mg) 59.0 19.2 3.2 n/a 5.9 0.1 0.2 1,162.7 1,250 1,250
Starch n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Sucrose n/a n/a 0.8 n/a n/a n/a 0.0 n/a 1 1
Sugar (g) 0.0 n/a 3.4 n/a 1.1 n/a 0.0 0.0 5 5
Theobromine (mg) 0.0 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0 0
Thiamin (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Threonine (g) 1.1 0.1 0.0 n/a n/a 0.0 0.0 0.0 1 1
Tocopherol, alpha (mg) 0.5 n/a 0.0 n/a 0.0 n/a 0.0 0.0 0 0
Tocopherol, beta (mg) 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0 0
Tocopherol, delta (mg) 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0 0
Tocopherol, gamma (mg) 0.1 n/a 0.0 n/a n/a n/a 0.1 n/a 0 0
Total Fat (g) 1.9 0.2 0.1 n/a 0.0 0.0 0.0 0.0 2 2
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Tryptophan (g) 0.2 0.0 0.0 n/a n/a 0.0 0.0 0.0 0 0
Tyrosine (g) 0.8 0.0 0.0 n/a n/a 0.0 0.0 0.0 1 1
Valine (g) 1.1 0.1 0.0 n/a n/a 0.0 0.0 0.0 1 1
Vitamin A, IU (IU) 0.0 2,130.0 1.6 n/a 0.0 6.9 6.3 0.0 2,145 2,145
Vitamin A, RAE (mcg) 0.0 106.5 0.0 n/a 0.0 0.3 0.3 0.0 107 107
Vitamin B-12 (mcg) 1.8 0.0 0.0 n/a 0.0 0.0 0.0 0.0 2 2
Vitamin B-6 (mg) 0.2 0.1 0.1 n/a 0.1 0.0 0.0 0.0 0 0
Vitamin C (mg) 0.0 66.2 5.9 n/a 0.0 0.1 0.0 0.0 72 72
Vitamin D (IU) 140.6 0.0 0.0 n/a 0.0 0.0 0.0 0.0 141 141
Water (g) 88.5 64.4 71.3 n/a 102.1 0.1 0.1 0.0 327 327
Zinc (mg) 0.4 0.3 0.1 n/a 0.1 0.0 0.0 0.0 1 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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