⏱ 37 min totalCajun Tilapia and Carrots
Per 1 serving · 572 g · 8 ingredients
of a 2,000 cal day
- Protein43g29% of calories
- Carbs34g23% of calories
- Fat31g47% of calories
At a glance
One serving of Cajun Tilapia and Carrots (572 g) has 572 calories, with 43 g of protein, 34 g of carbohydrates and 31 g of fat. Most of its energy comes from fat (47% of calories). It is high in protein (87% DV), dietary fiber (38% DV) and Vitamin A (317% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 60%, 33% and 38% of the daily value.
High in
20%+ of the daily value
- Protein87%
- Dietary fiber38%
- Vitamin A317%
- Vitamin C22%
- Vitamin D42%
- Vitamin E49%
Good source of
10–19% of the daily value
- Calcium18%
- Zinc14%
Watch
20%+ of the daily value
- Sodium60%
- Saturated fat33%
- Cholesterol38%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 ⅝ cup chopped Carrots
½ tbsp Butter
1 ½ tsp, ground Oregano- 🥄½ dash Salt
½ dash Black pepper
7 oz Tilapia- 🥄1 ½ tsp Old Bay seasoning
1 ½ tbsp Canola oil
Directions
- 1
Fill a large pot with 1 inch of water and fit with a steamer basket; bring the water to a boil. Place the carrots in the basket, cover, and steam until tender, 6 to 8 minutes; drain and toss with the butter, oregano, and ½ teaspoon salt.
- 2
Meanwhile, rub the tilapia with the blackening seasoning. Heat the oil in a large nonstick skillet over medium-high heat.
- 3
Cook in batches until cooked through, 2 to 3 minutes per side, adding more oil to the pan if necessary. Serve with the carrots. Enjoy!
Vitamins & minerals
Amounts for 1 serving (572 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 2,856 μg | 317% |
| Vitamin C | 20 mg | 22% |
| Vitamin D | 6 μg | 42% |
| Vitamin E | 7 mg | 49% |
| Vitamin K | 79 μg | 66% |
| Thiamine | 0.3 mg | 24% |
| Riboflavin (B2) | 0.3 mg | 22% |
| Niacin | 11 mg | 70% |
| Vitamin B6 | 1 mg | 62% |
| Folate (B9) | 118 μg | 30% |
| Vitamin B12 | 3 μg | 131% |
| Pantothenic acid | 2 mg | 38% |
| Choline | 116 mg | 21% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 176 mg | 18% |
| Iron | 3 mg | 39% |
| Potassium | 1,711 mg | 36% |
| Magnesium | 101 mg | 24% |
| Phosphorus | 461 mg | 66% |
| Zinc | 1 mg | 14% |
| Copper | 0.3 mg | 38% |
| Manganese | 1 mg | 27% |
| Selenium | 83 μg | 152% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 3 g | — |
| Alpha Linolenic Acid (ALA) | 2 g | — |
| Alpha carotene | 11,683 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 5 g | — |
| Beta carotene | 27,876 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0.2 g | — |
| Docosapentaenoic Acid (DPA) | 0.1 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 11 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 8 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 4 g | — |
| Lycopene | 3 μg | — |
| Lysine | 4 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 16 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 2 g | — |
| Retinol | 48 μg | — |
| Serine | 2 g | — |
| Starch | 5 g | — |
| Sucrose | 12 g | — |
| Theobromine | 0 mg | — |
| Threonine | 3 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 4 g | — |
| Tryptophan | 0.5 g | — |
| Tyrosine | 2 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 6 μg | — |
Burning 572 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 109minWalking (3.5 mph)
- 69minCycling (moderate)
- 48minRunning (6 mph)
- 81minSwimming laps
Common questions
How many calories are in Cajun Tilapia and Carrots?
One serving of Cajun Tilapia and Carrots (1 serving) has 572 calories, which works out to 100 calories per 100 g. That is about 29% of a 2,000-calorie day.
Are Cajun Tilapia and Carrots high in protein?
It provides a solid 43 g of protein per serving (87% of the 50 g daily value), but protein supplies only 29% 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.
Are Cajun Tilapia and Carrots keto-friendly?
It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 23% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cajun Tilapia and Carrots?
1374 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cajun Tilapia and Carrots?
16 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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