⏱ 26 min totalBaked Pistachio Crusted Tilapia
Per 1 serving · 172 g · 9 ingredients
of a 2,000 cal day
- Protein24g27% of calories
- Carbs53g59% of calories
- Fat5.5g14% of calories
At a glance
One serving of Baked Pistachio Crusted Tilapia (172 g) has 337 calories, with 24 g of protein, 53 g of carbohydrates and 5.5 g of fat. Most of its energy comes from carbs (59% of calories). It is high in protein (49% DV), Vitamin D (21% DV) and niacin (30% DV).
High in
20%+ of the daily value
- Protein49%
- Vitamin D21%
- Niacin30%
- Vitamin B628%
- Vitamin B1265%
- Iron23%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Thiamine14%
- Riboflavin (B2)11%
- Pantothenic acid11%
- Potassium10%
- Magnesium15%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tsp Thyme
½ tsp Garlic powder- 🥄1 dash Salt
1 dash Black pepper
¼ oz (49 kernels) Pistachios
¼ cup Rolled oats
1 tsp Rosemary
3 ½ oz Tilapia
2 tbsp Honey
Directions
- 1
Preheat oven to 375 degrees F.
- 2
Add all dry ingredients in food processor and pulse until ingredients turn into crumbs
- 3
Pat honey on tilapia filets so mixture can stick to fish
- 4
Dredge filets in pistachio mixture
- 5
Bake on foil lined cookie sheet for 15-17 minutes or until fish flakes easily. Enjoy!
Vitamins & minerals
Amounts for 1 serving (172 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 4 μg | 1% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 3 μg | 21% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 0.2 mg | 14% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 5 mg | 30% |
| Vitamin B6 | 0.4 mg | 28% |
| Folate (B9) | 36 μg | 9% |
| Vitamin B12 | 2 μg | 65% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 50 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 34 mg | 3% |
| Iron | 2 mg | 23% |
| Potassium | 488 mg | 10% |
| Magnesium | 62 mg | 15% |
| Phosphorus | 282 mg | 40% |
| Zinc | 1 mg | 12% |
| Copper | 0.2 mg | 27% |
| Manganese | 1 mg | 31% |
| Selenium | 49 μg | 89% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 42 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 17 g | — |
| Galactose | 1 g | — |
| Glucose | 15 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 3 μg | — |
Burning 337 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 64minWalking (3.5 mph)
- 40minCycling (moderate)
- 28minRunning (6 mph)
- 47minSwimming laps
Common questions
How many calories are in Baked Pistachio Crusted Tilapia?
One serving of Baked Pistachio Crusted Tilapia (1 serving) has 337 calories, which works out to 196 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Baked Pistachio Crusted Tilapia high in protein?
It provides a solid 24 g of protein per serving (49% of the 50 g daily value), but protein supplies only 27% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Baked Pistachio Crusted Tilapia keto-friendly?
It is hard to fit into a strict keto diet. One serving has 49 g of net carbs and 59% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Baked Pistachio Crusted Tilapia?
211 mg per serving.
How much sugar is in Baked Pistachio Crusted Tilapia?
36 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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