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Cilantro-Chipotle Tilapia⏱ 25 min total
Recipes

Cilantro-Chipotle Tilapia

Per 1 serving · 189 g · 8 ingredients

Calories
230
12%
of a 2,000 cal day
  • Protein
    34g
    59% of calories
  • Carbs
    0.7g
    1% of calories
  • Fat
    10g
    39% of calories
Portion
  • ✓ Protein-dense
  • ✓ Keto-friendly
  • ✓ Sugar free

At a glance

One serving of Cilantro-Chipotle Tilapia (189 g) has 230 calories, with 34 g of protein, 0.7 g of carbohydrates and 10 g of fat. Most of its energy comes from protein (59% of calories). It is high in protein (69% DV), Vitamin D (35% DV) and niacin (42% DV). Keep an eye on cholesterol, which provides 28% of the daily value.

Per 100 g
122cal
low energy density
Protein per 100 cal
15g
Net carbs
0.4g
carbs minus fiber
Fiber
0.3g
0.2 g sugar

High in

20%+ of the daily value

  • Protein69%
  • Vitamin D35%
  • Niacin42%
  • Vitamin B622%
  • Vitamin B12112%
  • Phosphorus42%

Good source of

10–19% of the daily value

  • Vitamin E16%
  • Vitamin K12%
  • Folate (B9)11%
  • Pantothenic acid17%
  • Choline13%
  • Iron16%

Watch

20%+ of the daily value

  • Cholesterol28%

Ingredients

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

Directions

Prep 15 minCook 10 min
  1. 1

    Position an oven rack 3 to 4 inches from the broiler element and preheat the broiler. Line the broiler-pan rack with foil and lightly oil it.

  2. 2

    In a blender, combine the cilantro, vegetable oil, chopped chipotle chiles with a spoonful of the adobo sauce, water, and cumin. Blend until smooth and season to taste with salt and black pepper.

  3. 3

    Pat the tilapia dry, separate into fillets, and coat all over with the sauce.

  4. 4

    Arrange the coated fillets on the prepared rack and broil until just cooked through and lightly charred at the edges, 6 to 9 minutes, depending on thickness. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (189 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A14 μg
2%
Vitamin C1 mg
1%
Vitamin D5 μg
35%
Vitamin E2 mg
16%
Vitamin K15 μg
12%
Thiamine0.1 mg
6%
Riboflavin (B2)0.1 mg
9%
Niacin7 mg
42%
Vitamin B60.3 mg
22%
Folate (B9)43 μg
11%
Vitamin B123 μg
112%
Pantothenic acid1 mg
17%
Choline73 mg
13%

Minerals

NutrientAmount% Daily Value
Calcium23 mg
2%
Iron1 mg
16%
Potassium542 mg
12%
Magnesium48 mg
12%
Phosphorus293 mg
42%
Zinc1 mg
6%
Copper0.1 mg
15%
Manganese0.1 mg
4%
Selenium71 μg
129%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0.2 g—
Alpha carotene1 μg—
Arginine2 g—
Aspartic acid4 g—
Beta carotene160 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0.2 g—
Docosapentaenoic Acid (DPA)0.1 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose0 g—
Galactose0 g—
Glucose0 g—
Glutamic acid5 g—
Glycine2 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0 g—
Leucine3 g—
Lycopene0 μg—
Lysine3 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats6 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine2 g—
Total omega 30.4 g—
Total omega 61 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D35 μg—

Burning 230 calories

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

  • 44min
    Walking (3.5 mph)
  • 28min
    Cycling (moderate)
  • 19min
    Running (6 mph)
  • 32min
    Swimming laps

Common questions

How many calories are in Cilantro-Chipotle Tilapia?

One serving of Cilantro-Chipotle Tilapia (1 serving) has 230 calories, which works out to 122 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Cilantro-Chipotle Tilapia high in protein?

Yes. It has 34 g of protein per serving, and 59% of its calories come from protein (15 g of protein per 100 calories).

Is Cilantro-Chipotle Tilapia keto-friendly?

It can fit a ketogenic diet: 0.4 g of net carbs per serving, with carbs making up 1% of calories.

How much sodium is in Cilantro-Chipotle Tilapia?

147 mg per serving.

How much sugar is in Cilantro-Chipotle Tilapia?

0.2 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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