⏱ 25 min total

Broiled Fish with Summer Tomato Sauce

Name: Broiled Fish with Summer Tomato Sauce
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Yield: 1 serving
Ingredients: ¼ tbsp Olive oil; 1 clove Garlic; 1 medium whole Tomatoes; ¼ dash Salt; ¼ dash Black pepper; ½ tbsp, chopped Basil; 1 spray , about 1/3 second Cooking spray; 7 oz Tilapia

Per 1 serving · 330 g · 8 ingredients

Calories

250

13%
of a 2,000 cal day

Protein
41g
65% of calories
Carbs
5.9g
9% of calories
Fat
7.2g
26% of calories

Portion

✓ Protein-dense
✓ Keto-friendly

At a glance

One serving of Broiled Fish with Summer Tomato Sauce (330 g) has 250 calories, with 41 g of protein, 5.9 g of carbohydrates and 7.2 g of fat. Most of its energy comes from protein (65% of calories). It is high in protein (82% DV), Vitamin C (20% DV) and Vitamin D (41% DV). Keep an eye on cholesterol, which provides 33% of the daily value.

Per 100 g

76cal

low energy density

Protein per 100 cal

17g

Net carbs

carbs minus fiber

Fiber

1.6g

3.3 g sugar

High in

20%+ of the daily value

Protein82%
Vitamin C20%
Vitamin D41%
Niacin53%
Vitamin B635%
Vitamin B12130%

Good source of

10–19% of the daily value

Vitamin E13%
Vitamin K17%
Riboflavin (B2)13%
Folate (B9)17%
Choline17%
Potassium19%

Watch

20%+ of the daily value

Cholesterol33%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 20 min

1
Heat olive oil in a large skillet over high heat.
2
Add the smashed garlic and cook until golden brown.
3
Add the halved tomatoes, a dash of salt, and fresh pepper. Reduce the heat to low.
4
Simmer for about 15 minutes, then add the fresh chopped basil and cook for another 5 minutes.
5
While the sauce is simmering, season the tilapia with salt and pepper, and lightly spray with olive oil.
6
Broil or grill the fish on medium heat until cooked through.
7
Top the cooked fish with the tomato sauce before serving.

Vitamins & minerals

Amounts for 1 serving (330 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	55 μg	6%
Vitamin C	18 mg	20%
Vitamin D	6 μg	41%
Vitamin E	2 mg	13%
Vitamin K	20 μg	17%
Thiamine	0.1 mg	8%
Riboflavin (B2)	0.2 mg	13%
Niacin	9 mg	53%
Vitamin B6	0.5 mg	35%
Folate (B9)	67 μg	17%
Vitamin B12	3 μg	130%
Pantothenic acid	1 mg	22%
Choline	93 mg	17%

Minerals

Nutrient	Amount	% Daily Value
Calcium	40 mg	4%
Iron	2 mg	20%
Potassium	907 mg	19%
Magnesium	69 mg	16%
Phosphorus	372 mg	53%
Zinc	1 mg	8%
Copper	0.2 mg	26%
Manganese	0.3 mg	11%
Selenium	83 μg	152%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	124 μg	—
Arginine	3 g	—
Aspartic acid	5 g	—
Beta carotene	594 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0.2 g	—
Docosapentaenoic Acid (DPA)	0.1 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	3 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	7 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	3,165 μg	—
Lysine	4 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	4 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	1 g	—
Proline	2 g	—
Retinol	0 μg	—
Serine	2 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	6 μg	—

Burning 250 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

47min
Walking (3.5 mph)
30min
Cycling (moderate)
21min
Running (6 mph)
35min
Swimming laps

Common questions

How many calories are in Broiled Fish with Summer Tomato Sauce?

One serving of Broiled Fish with Summer Tomato Sauce (1 serving) has 250 calories, which works out to 76 calories per 100 g. That is about 13% of a 2,000-calorie day.

Is Broiled Fish with Summer Tomato Sauce high in protein?

Yes. It has 41 g of protein per serving, and 65% of its calories come from protein (17 g of protein per 100 calories).

Is Broiled Fish with Summer Tomato Sauce keto-friendly?

It can fit a ketogenic diet: 4 g of net carbs per serving, with carbs making up 9% of calories.

How much sodium is in Broiled Fish with Summer Tomato Sauce?

149 mg per serving.

How much sugar is in Broiled Fish with Summer Tomato Sauce?

3.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (330 g)

Calories250

% Daily Value*

Total fat 7.2g	9%
Saturated fat 1.6g	8%
Trans fat 0g
Cholesterol 99mg	33%
Sodium 149mg	6%
Total carbohydrate 5.9g	2%
Dietary fiber 1.6g	6%
Total sugars 3.3g
Protein 41g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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