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Nutritional Facts: Couscous Encrusted 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.

  1/2 cup (30g)
fresh parsley
1/4 cup (14g)
sun-dried tomatoes
1/4 cup (35g)
roasted red peppers
3 tablespoons (25g)
green olives
3 tablespoons (25g)
pine nuts
1/4 cup (54g)
olive oil
1/4 cup (59g)
white wine
1 to taste (0g)
salt
1 to taste (0g)
pepper
1 1/2 cups (260g)
couscous
1 1/2 lbs (681g)
tilapia fillets
2 cups (474g)
water
1 to taste (0g)
lemons
Total 1 serving
Alanine (g) 0.1 0.1 0.0 n/a 0.2 0.0 n/a n/a n/a 1.0 8.3 n/a n/a 10 2
Alcohol (g) 0.0 0.0 n/a 0.0 0.0 0.0 6.1 n/a n/a n/a 0.0 0.0 n/a 6 2
Arginine (g) 0.0 0.0 0.0 n/a 0.6 0.0 n/a n/a n/a 1.2 8.7 n/a n/a 11 3
Ash (g) 0.7 1.7 1.3 1.1 0.7 0.0 0.1 n/a n/a 1.6 6.3 0.5 n/a 14 4
Aspartic acid (g) 0.1 0.3 0.0 n/a 0.3 0.0 n/a n/a n/a 1.4 15.6 n/a n/a 18 4
Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0 0
Calcium (mg) 41.4 14.9 14.4 13.1 4.1 0.5 5.3 n/a n/a 62.3 68.1 14.2 n/a 238 60
Calories 10.8 34.8 6.3 36.5 170.4 477.4 48.2 n/a n/a 975.7 653.8 0.0 n/a 2,414 603
Calories (kj) 45.3 145.7 26.3 153.5 712.8 1,997.5 201.1 n/a n/a 4,081.9 2,724.0 0.0 n/a 10,088 2,522
Carbohydrates (g) 1.9 7.5 1.4 1.0 3.3 0.0 1.5 n/a n/a 200.9 0.0 0.0 n/a 218 54
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 340.5 0.0 n/a 341 85
Copper (mg) 0.0 0.2 0.0 0.0 0.3 0.0 0.0 n/a n/a 0.6 0.5 0.0 n/a 2 0
Cystine (g) 0.0 0.0 0.0 n/a 0.1 0.0 n/a n/a n/a 0.9 1.5 n/a n/a 3 1
Dietary Fiber (g) 1.0 1.7 0.4 0.8 0.9 0.0 0.0 n/a n/a 13.0 0.0 0.0 n/a 18 4
Folate (mcg) 45.6 9.2 5.6 0.8 8.6 0.0 0.6 n/a n/a 51.9 163.4 0.0 n/a 286 71
Folate, DFE (mcg) 45.6 9.2 5.6 0.8 8.6 0.0 0.6 n/a n/a 51.9 163.4 0.0 n/a 286 71
Folate, food (mcg) 45.6 9.2 5.6 0.8 8.6 0.0 0.6 n/a n/a 51.9 163.4 0.0 n/a 286 71
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0 0
Fructose n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Galactose n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Glutamic acid (g) 0.1 0.7 0.0 n/a 0.7 0.0 n/a n/a n/a 11.9 21.9 n/a n/a 35 9
Glycine (g) 0.0 0.0 0.0 n/a 0.2 0.0 n/a n/a n/a 1.0 7.1 n/a n/a 8 2
Histidine (g) 0.0 0.0 0.0 n/a 0.1 0.0 n/a n/a n/a 0.7 3.2 n/a n/a 4 1
Iron (mg) 1.9 1.2 0.3 0.1 1.4 0.3 0.2 n/a n/a 2.8 3.8 0.0 n/a 12 3
Isoleucine (g) 0.0 0.0 0.0 n/a 0.1 0.0 n/a n/a n/a 1.3 6.3 n/a n/a 8 2
Lactose n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Leucine (g) 0.1 0.1 0.0 n/a 0.3 0.0 n/a n/a n/a 2.3 10.9 n/a n/a 14 3
Lysine (g) 0.1 0.1 0.0 n/a 0.1 0.0 n/a n/a n/a 0.6 12.3 n/a n/a 13 3
Magnesium (mg) 15.0 26.2 3.9 2.8 63.5 0.0 5.9 n/a n/a 114.2 183.9 4.7 n/a 420 105
Maltose n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Manganese (mg) 0.0 0.2 0.1 n/a 2.2 0.0 0.1 n/a n/a 2.0 0.3 0.0 n/a 5 1
Methionine (g) 0.0 0.0 0.0 n/a 0.1 0.0 n/a n/a n/a 0.5 4.0 n/a n/a 5 1
Monounsaturated Fat (g) 0.1 0.1 0.0 2.9 4.7 39.4 0.0 n/a n/a 0.2 3.4 0.0 n/a 51 13
Niacin (mg) 0.4 1.2 0.2 0.1 1.1 0.0 0.1 n/a n/a 9.1 26.6 0.0 n/a 39 10
Pantothenic acid (mg) 0.1 0.3 0.0 0.0 0.1 0.0 0.0 n/a n/a 3.2 3.3 0.0 n/a 7 2
Phenylalanine (g) 0.0 0.0 0.0 n/a 0.1 0.0 n/a n/a n/a 1.6 5.5 n/a n/a 7 2
Phosphorus (mg) 17.4 48.1 7.0 1.0 145.5 0.0 10.6 n/a n/a 441.2 1,157.7 0.0 n/a 1,828 457
Phytosterols (mg) 1.5 n/a n/a n/a 35.7 119.3 n/a n/a n/a n/a n/a n/a n/a 157 39
Polyunsaturated Fat (g) 0.0 0.2 0.1 0.3 8.6 5.7 0.0 n/a n/a 0.7 2.5 0.0 n/a 18 5
Potassium (mg) 166.2 462.6 51.1 10.6 151.1 0.5 41.7 n/a n/a 430.8 2,056.6 4.7 n/a 3,376 844
Proline (g) 0.1 0.0 0.0 n/a 0.2 0.0 n/a n/a n/a 3.6 5.2 n/a n/a 9 2
Protein (g) 0.9 1.9 0.3 0.3 3.5 0.0 0.0 n/a n/a 33.1 136.7 0.0 n/a 177 44
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0 0
Riboflavin (mg) 0.0 0.1 0.0 0.0 0.1 0.0 0.0 n/a n/a 0.2 0.4 0.0 n/a 1 0
Saturated Fat (g) 0.0 0.1 0.0 0.5 1.2 7.5 0.0 n/a n/a 0.3 4.0 0.0 n/a 14 3
Selenium (mcg) 0.0 0.7 0.1 0.2 0.2 0.0 0.1 n/a n/a n/a 284.7 0.0 n/a 286 71
Serine (g) 0.0 0.1 0.0 n/a 0.2 0.0 n/a n/a n/a 1.6 5.5 n/a n/a 7 2
Sodium (mg) 16.8 282.8 479.2 392.1 0.5 1.1 2.9 n/a n/a 26.0 354.1 14.2 n/a 1,570 392
Starch n/a n/a n/a n/a 0.4 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose n/a n/a n/a n/a 0.9 n/a n/a n/a n/a n/a n/a n/a n/a 1 0
Sugar (g) 0.3 5.1 n/a 0.1 0.9 0.0 0.6 n/a n/a n/a 0.0 0.0 n/a 7 2
Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0 0
Thiamin (mg) 0.0 0.1 0.0 0.0 0.1 0.0 0.0 n/a n/a 0.4 0.3 0.0 n/a 1 0
Threonine (g) 0.0 0.0 0.0 n/a 0.1 0.0 n/a n/a n/a 0.9 6.5 n/a n/a 8 2
Tocopherol, alpha (mg) 0.2 0.0 n/a 1.0 2.4 7.7 0.0 n/a n/a n/a 2.7 0.0 n/a 14 4
Tocopherol, beta (mg) 0.0 n/a n/a 0.0 0.0 0.1 n/a n/a n/a n/a 0.0 n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0 0
Tocopherol, gamma (mg) 0.2 n/a n/a 0.0 2.8 0.4 n/a n/a n/a n/a 0.7 n/a n/a 4 1
Total Fat (g) 0.2 0.4 0.1 3.9 17.3 54.0 0.0 n/a n/a 1.7 11.6 0.0 n/a 89 22
Tryptophan (g) 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a 0.4 1.4 n/a n/a 2 0
Tyrosine (g) 0.0 0.0 0.0 n/a 0.1 0.0 n/a n/a n/a 0.9 4.6 n/a n/a 6 1
Valine (g) 0.1 0.0 0.0 n/a 0.2 0.0 n/a n/a n/a 1.4 6.6 n/a n/a 8 2
Vitamin A, IU (IU) 2,527.2 118.0 182.0 99.0 7.3 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 2,934 733
Vitamin A, RAE (mcg) 126.3 5.9 9.1 5.0 0.3 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 147 37
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 10.8 0.0 n/a 11 3
Vitamin B-6 (mg) 0.0 0.0 0.1 0.0 0.0 0.0 0.0 n/a n/a 0.3 1.1 0.0 n/a 2 0
Vitamin C (mg) 39.9 5.3 16.3 0.0 0.2 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 62 15
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 844.4 0.0 n/a 844 211
Water (g) 26.3 2.0 31.9 19.0 0.6 0.0 51.1 n/a n/a 22.2 531.7 473.5 n/a 1,158 290
Zinc (mg) 0.3 0.3 0.1 0.0 1.6 0.0 0.1 n/a n/a 2.2 2.2 0.0 n/a 7 2

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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