⏱ 25 min totalBaked Coconut Cilantro Tilapia
Per 1 serving · 204 g · 11 ingredients
of a 2,000 cal day
- Protein35g66% of calories
- Carbs1.9g4% of calories
- Fat7.2g31% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Sugar free
At a glance
One serving of Baked Coconut Cilantro Tilapia (204 g) has 208 calories, with 35 g of protein, 1.9 g of carbohydrates and 7.2 g of fat. Most of its energy comes from protein (66% of calories). It is high in protein (70% DV), Vitamin D (35% DV) and niacin (43% DV). Keep an eye on saturated fat and cholesterol, which provide 23% and 28% of the daily value.
High in
20%+ of the daily value
- Protein70%
- Vitamin D35%
- Niacin43%
- Vitamin B623%
- Vitamin B12112%
- Iron26%
Good source of
10–19% of the daily value
- Folate (B9)11%
- Pantothenic acid17%
- Choline14%
- Potassium13%
- Magnesium14%
- Copper18%
Watch
20%+ of the daily value
- Saturated fat23%
- Cholesterol28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅜ lb Tilapia
¹⁄₁₆ cup Coconut milk
¹⁄₁₆ cup Cilantro- 🥄¹⁄₁₆ cup Water
½ cloves, minced Garlic
³⁄₁₆ tsp Black pepper
³⁄₁₆ tsp Cayenne pepper
³⁄₁₆ tsp, ground Cumin seed
³⁄₁₆ tsp Curry powder- 🥄¹⁄₁₆ tsp Salt
³⁄₁₆ spray , about 1/3 second Cooking spray
Directions
- 1
Preheat oven to 425 F degrees. Lightly spray a baking dish with cooking spray.
- 2
Wash fillets and pat dry. Place fish in baking dish and set aside.
- 3
Combine remaining ingredients in a bowl, and whisk thoroughly. Evenly pour mixture over fish.
- 4
Bake fish for about 15 minutes until opaque in center.
Vitamins & minerals
Amounts for 1 serving (204 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 11 μg | 1% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 5 μg | 35% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 8 μg | 6% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin | 7 mg | 43% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 45 μg | 11% |
| Vitamin B12 | 3 μg | 112% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 75 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 33 mg | 3% |
| Iron | 2 mg | 26% |
| Potassium | 592 mg | 13% |
| Magnesium | 59 mg | 14% |
| Phosphorus | 315 mg | 45% |
| Zinc | 1 mg | 7% |
| Copper | 0.2 mg | 18% |
| Manganese | 0.3 mg | 13% |
| Selenium | 72 μg | 130% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 1 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 123 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0.1 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.1 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 5 μg | — |
Burning 208 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 40minWalking (3.5 mph)
- 25minCycling (moderate)
- 17minRunning (6 mph)
- 29minSwimming laps
Common questions
How many calories are in Baked Coconut Cilantro Tilapia?
One serving of Baked Coconut Cilantro Tilapia (1 serving) has 208 calories, which works out to 102 calories per 100 g. That is about 10% of a 2,000-calorie day.
Is Baked Coconut Cilantro Tilapia high in protein?
Yes. It has 35 g of protein per serving, and 66% of its calories come from protein (17 g of protein per 100 calories).
Is Baked Coconut Cilantro Tilapia keto-friendly?
It can fit a ketogenic diet: 1 g of net carbs per serving, with carbs making up 4% of calories.
How much sodium is in Baked Coconut Cilantro Tilapia?
287 mg per serving.
How much sugar is in Baked Coconut Cilantro Tilapia?
0.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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