⏱ 45 min total

Citrus Tilapia

Name: Citrus Tilapia
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 1 serving
Ingredients: ¼ lb Tilapia; ¼ fruit without seeds Lemon; ½ tbsp All-purpose flour; ¹⁄₁₆ tsp Ginger root; ⅛ cup Orange juice; ¼ tbsp Olive oil; ¼ dash Black pepper; ¼ dash Salt; ¼ tbsp Butter

Per 1 serving · 183 g · 9 ingredients

Calories

199

10%
of a 2,000 cal day

Protein
24g
46% of calories
Carbs
9.3g
18% of calories
Fat
8.4g
36% of calories

Portion

✓ Protein-dense
✓ Low sodium

At a glance

One serving of Citrus Tilapia (183 g) has 199 calories, with 24 g of protein, 9.3 g of carbohydrates and 8.4 g of fat. Most of its energy comes from protein (46% of calories). It is high in protein (48% DV), Vitamin C (34% DV) and Vitamin D (24% DV). Keep an eye on cholesterol, which provides 21% of the daily value.

Per 100 g

109cal

low energy density

Protein per 100 cal

12g

Net carbs

carbs minus fiber

Fiber

1.5g

2.7 g sugar

High in

20%+ of the daily value

Protein48%
Vitamin C34%
Vitamin D24%
Niacin29%
Vitamin B1275%
Phosphorus30%

Good source of

10–19% of the daily value

Vitamin B618%
Pantothenic acid14%
Iron12%
Copper18%

Watch

20%+ of the daily value

Cholesterol21%

Ingredients

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

Directions

Prep 15 minCook 30 min

1
Zest lemon peel and reserve. Cut lemon in half and juice, reserving the juice.
2
On a plate, combine the flour with a sprinkle of salt and pepper. Lightly dredge the tilapia in the flour mixture.
3
In a large skillet over medium heat, add the oil and butter. Once the butter has melted, add the fish and cook for 2 to 3 minutes per side, or until golden and just cooked through. Remove the fish and set aside.
4
Add the orange juice, 2 tablespoons of the lemon juice, and the ginger to the skillet. Increase the heat and simmer for 1 to 2 minutes, or until thickened, stirring occasionally. Taste and adjust with lemon zest or more lemon juice if necessary. Return the fish to the skillet, coat with sauce, and cook for 1 to 2 minutes, or until heated through.

Vitamins & minerals

Amounts for 1 serving (183 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	28 μg	3%
Vitamin C	30 mg	34%
Vitamin D	4 μg	24%
Vitamin E	1 mg	7%
Vitamin K	4 μg	3%
Thiamine	0.1 mg	8%
Riboflavin (B2)	0.1 mg	7%
Niacin	5 mg	29%
Vitamin B6	0.2 mg	18%
Folate (B9)	36 μg	9%
Vitamin B12	2 μg	75%
Pantothenic acid	1 mg	14%
Choline	51 mg	9%

Minerals

Nutrient	Amount	% Daily Value
Calcium	33 mg	3%
Iron	1 mg	12%
Potassium	445 mg	9%
Magnesium	38 mg	9%
Phosphorus	207 mg	30%
Zinc	0.4 mg	4%
Copper	0.2 mg	18%
Manganese	0.1 mg	2%
Selenium	49 μg	89%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	2 μg	—
Arginine	1 g	—
Aspartic acid	3 g	—
Beta carotene	15 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0.1 g	—
Docosapentaenoic Acid (DPA)	0.1 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	10 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	4 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	24 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.2 g	—
Total omega 6	0.1 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	4 μg	—

Burning 199 calories

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

38min
Walking (3.5 mph)
24min
Cycling (moderate)
17min
Running (6 mph)
28min
Swimming laps

Common questions

How many calories are in Citrus Tilapia?

One serving of Citrus Tilapia (1 serving) has 199 calories, which works out to 109 calories per 100 g. That is about 9.9% of a 2,000-calorie day.

Is Citrus Tilapia high in protein?

Yes. It has 24 g of protein per serving, and 46% of its calories come from protein (12 g of protein per 100 calories).

Is Citrus Tilapia keto-friendly?

It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 18% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Citrus Tilapia?

100 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Citrus Tilapia?

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

Nutrition Facts

Serving size1 serving (183 g)

Calories199

% Daily Value*

Total fat 8.4g	11%
Saturated fat 3g	15%
Trans fat 0.1g
Cholesterol 64mg	21%
Sodium 100mg	4%
Total carbohydrate 9.3g	3%
Dietary fiber 1.5g	5%
Total sugars 2.7g
Protein 24g

* 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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