⏱ 21 min totalBlackened Tilapia
Per 1 serving · 237 g · 9 ingredients
of a 2,000 cal day
- Protein46g67% of calories
- Carbs3.4g5% of calories
- Fat8.7g28% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Blackened Tilapia (237 g) has 273 calories, with 46 g of protein, 3.4 g of carbohydrates and 8.7 g of fat. Most of its energy comes from protein (67% of calories). It is high in protein (92% DV), Vitamin D (47% DV) and niacin (56% DV). Keep an eye on sodium and cholesterol, which provide 22% and 38% of the daily value.
High in
20%+ of the daily value
- Protein92%
- Vitamin D47%
- Niacin56%
- Vitamin B633%
- Vitamin B12149%
- Pantothenic acid23%
Good source of
10–19% of the daily value
- Vitamin E13%
- Riboflavin (B2)13%
- Folate (B9)14%
- Choline18%
- Potassium16%
- Magnesium16%
Watch
20%+ of the daily value
- Sodium22%
- Cholesterol38%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tsp Paprika
½ tsp brownulated Brown sugar
⅓ tsp, ground Oregano
¼ tsp Garlic powder
³⁄₁₆ tsp, ground Cumin seed
¹⁄₁₆ tsp Cayenne pepper- 🥄³⁄₁₆ tsp Salt
½ lb Tilapia
⅓ tbsp Olive oil
Directions
- 1
Combine the paprika, brown sugar, oregano, garlic powder, cumin, cayenne pepper, and salt in a small bowl; mix until well combined (use your fingers to break up the lumps of brown sugar). Sprinkle the spice rub evenly over both sides of the tilapia fillets.
- 2
Heat the olive oil over medium-high heat in a large non-stick pan. Cook the fillets for 2-3 minutes on each side until reddish-brown on the outside and flaky on the inside.
- 3
Serve and enjoy!
Vitamins & minerals
Amounts for 1 serving (237 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 28 μg | 3% |
| Vitamin C | 0.1 mg | 0% |
| Vitamin D | 7 μg | 47% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 11 μg | 9% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.2 mg | 13% |
| Niacin | 9 mg | 56% |
| Vitamin B6 | 0.4 mg | 33% |
| Folate (B9) | 57 μg | 14% |
| Vitamin B12 | 4 μg | 149% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 98 mg | 18% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 42 mg | 4% |
| Iron | 2 mg | 26% |
| Potassium | 738 mg | 16% |
| Magnesium | 67 mg | 16% |
| Phosphorus | 396 mg | 57% |
| Zinc | 1 mg | 8% |
| Copper | 0.2 mg | 18% |
| Manganese | 0.2 mg | 7% |
| Selenium | 95 μg | 173% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 3 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 6 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 5 g | — |
| Beta carotene | 301 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0.2 g | — |
| Docosapentaenoic Acid (DPA) | 0.1 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 4 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 0 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.4 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.5 g | — |
| Tyrosine | 2 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 7 μg | — |
Burning 273 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 52minWalking (3.5 mph)
- 33minCycling (moderate)
- 23minRunning (6 mph)
- 38minSwimming laps
Common questions
How many calories are in Blackened Tilapia?
One serving of Blackened Tilapia (1 serving) has 273 calories, which works out to 115 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Blackened Tilapia high in protein?
Yes. It has 46 g of protein per serving, and 67% of its calories come from protein (17 g of protein per 100 calories).
Is Blackened Tilapia keto-friendly?
It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 5% of calories.
How much sodium is in Blackened Tilapia?
508 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Blackened Tilapia?
1.7 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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