⏱ 25 min totalHerb and Lemon Fish
Per 1 serving · 225 g · 8 ingredients
of a 2,000 cal day
- Protein27g29% of calories
- Carbs43g46% of calories
- Fat10g25% of calories
- ✓ Low sodium
- ✓ Sugar free
At a glance
One serving of Herb and Lemon Fish (225 g) has 356 calories, with 27 g of protein, 43 g of carbohydrates and 10 g of fat. Most of its energy comes from carbs (46% of calories). It is high in protein (55% DV), Vitamin C (49% DV) and Vitamin D (23% DV).
High in
20%+ of the daily value
- Protein55%
- Vitamin C49%
- Vitamin D23%
- Vitamin K25%
- Thiamine21%
- Niacin43%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Vitamin E11%
- Riboflavin (B2)10%
- Folate (B9)10%
- Choline12%
- Potassium12%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Brown rice
4 oz Tilapia
½ tbsp Olive oil
½ dash Black pepper
½ fruit without seeds Lemon
1 clove Garlic
¼ tsp, leaves Basil
1 tsp Parsley
Directions
- 1
Cook the brown rice according to the package instructions. Preheat the oven to 350°F.
- 2
Cut two pieces of tin foil large enough to wrap the fish. Place each piece of tilapia in the center of the foil and brush with olive oil. Season with pepper and lemon zest.
- 3
Squeeze lemon juice over the fish, then top with minced garlic and herbs. Wrap the fish completely in the foil.
- 4
Bake for 15-20 minutes or until the fish is fully cooked. Serve with the cooked brown rice.
Vitamins & minerals
Amounts for 1 serving (225 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 6 μg | 1% |
| Vitamin C | 44 mg | 49% |
| Vitamin D | 4 μg | 23% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 30 μg | 25% |
| Thiamine | 0.2 mg | 21% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 7 mg | 43% |
| Vitamin B6 | 1 mg | 40% |
| Folate (B9) | 39 μg | 10% |
| Vitamin B12 | 2 μg | 75% |
| Pantothenic acid | 1 mg | 28% |
| Choline | 63 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 66 mg | 7% |
| Iron | 2 mg | 25% |
| Potassium | 548 mg | 12% |
| Magnesium | 106 mg | 25% |
| Phosphorus | 361 mg | 52% |
| Zinc | 1 mg | 13% |
| Copper | 0.4 mg | 40% |
| Manganese | 2 mg | 80% |
| Selenium | 59 μg | 107% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.2 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 64 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 1 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 4 μg | — |
Burning 356 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 68minWalking (3.5 mph)
- 43minCycling (moderate)
- 30minRunning (6 mph)
- 50minSwimming laps
Common questions
How many calories are in Herb and Lemon Fish?
One serving of Herb and Lemon Fish (1 serving) has 356 calories, which works out to 158 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Herb and Lemon Fish high in protein?
It provides a solid 27 g of protein per serving (55% 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.
Is Herb and Lemon Fish keto-friendly?
It is hard to fit into a strict keto diet. One serving has 38 g of net carbs and 46% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Herb and Lemon Fish?
65 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Herb and Lemon Fish?
0.4 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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