⏱ 15 min totalLemon and Herb Tilapia
Per 1 serving · 164 g · 8 ingredients
of a 2,000 cal day
- Protein24g37% of calories
- Carbs4.8g8% of calories
- Fat16g55% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Low sodium
- ✓ Sugar free
At a glance
One serving of Lemon and Herb Tilapia (164 g) has 241 calories, with 24 g of protein, 4.8 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (47% DV), Vitamin C (27% DV) and Vitamin D (23% DV).
High in
20%+ of the daily value
- Protein47%
- Vitamin C27%
- Vitamin D23%
- Vitamin K26%
- Niacin28%
- Vitamin B1274%
Good source of
10–19% of the daily value
- Vitamin E17%
- Vitamin B618%
- Pantothenic acid13%
- Magnesium11%
- Manganese10%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Olive oil
½ tbsp Lemon juice
½ tsp Black peppercorns
⅛ tsp, ground Oregano
½ tbsp, leaves Basil- 🥄½ dash Salt
4 oz Tilapia
¼ fruit without seeds Lemon
Directions
- 1
Preheat the broiler in your oven.
- 2
In a bowl, combine olive oil, lemon juice, peppercorn, oregano, basil, and salt.
- 3
Coat both sides of the tilapia fillet with the mixture.
- 4
Broil the tilapia in the oven, 4 inches from the heat source, for 4-6 minutes or until the fish flakes easily. If the fish is over 1 inch thick, turn once halfway through broiling.
- 5
Serve with lemon wedges and enjoy!
Vitamins & minerals
Amounts for 1 serving (164 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1 μg | 0% |
| Vitamin C | 24 mg | 27% |
| Vitamin D | 4 μg | 23% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 31 μg | 26% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin | 5 mg | 28% |
| Vitamin B6 | 0.2 mg | 18% |
| Folate (B9) | 33 μg | 8% |
| Vitamin B12 | 2 μg | 74% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 49 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 60 mg | 6% |
| Iron | 2 mg | 28% |
| Potassium | 433 mg | 9% |
| Magnesium | 44 mg | 11% |
| Phosphorus | 202 mg | 29% |
| Zinc | 1 mg | 5% |
| Copper | 0.2 mg | 20% |
| Manganese | 0.2 mg | 10% |
| Selenium | 47 μg | 86% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 6 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.4 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 4 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 4 μg | — |
Burning 241 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 46minWalking (3.5 mph)
- 29minCycling (moderate)
- 20minRunning (6 mph)
- 34minSwimming laps
Common questions
How many calories are in Lemon and Herb Tilapia?
One serving of Lemon and Herb Tilapia (1 serving) has 241 calories, which works out to 147 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Lemon and Herb Tilapia high in protein?
Yes. It has 24 g of protein per serving, and 37% of its calories come from protein (9.8 g of protein per 100 calories).
Is Lemon and Herb Tilapia keto-friendly?
It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 8% of calories.
How much sodium is in Lemon and Herb Tilapia?
139 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Lemon and Herb 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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