⏱ 15 min totalLemon Pepper Baked Tilapia
Per 1 serving · 180 g · 4 ingredients
of a 2,000 cal day
- Protein34g61% of calories
- Carbs0g0% of calories
- Fat9.6g39% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Sugar free
At a glance
One serving of Lemon Pepper Baked Tilapia (180 g) has 223 calories, with 34 g of protein, 0 g of carbohydrates and 9.6 g of fat. Most of its energy comes from protein (61% of calories). It is high in protein (68% DV), Vitamin D (35% DV) and niacin (42% DV). Keep an eye on cholesterol, which provides 28% of the daily value.
High in
20%+ of the daily value
- Protein68%
- Vitamin D35%
- Niacin42%
- Vitamin B621%
- Vitamin B12112%
- Phosphorus41%
Good source of
10–19% of the daily value
- Vitamin E11%
- Vitamin K14%
- Folate (B9)10%
- Pantothenic acid17%
- Choline13%
- Iron13%
Watch
20%+ of the daily value
- Cholesterol28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
6 oz Tilapia
½ tbsp Olive oil- 🥄½ tsp Lemon pepper seasoning
½ tsp Parsley
Directions
- 1
Preheat the oven to 425°F. Place the tilapia filet on a sheet of aluminum foil.
- 2
Drizzle the tilapia with olive oil, then sprinkle with lemon pepper seasoning and parsley.
- 3
Fold the foil securely to prevent any juices from escaping.
- 4
Bake in the preheated oven for 10-12 minutes until the fish is cooked through.
Vitamins & minerals
Amounts for 1 serving (180 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 3 μg | 0% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 5 μg | 35% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 17 μg | 14% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin | 7 mg | 42% |
| Vitamin B6 | 0.3 mg | 21% |
| Folate (B9) | 42 μg | 10% |
| Vitamin B12 | 3 μg | 112% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 72 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 18 mg | 2% |
| Iron | 1 mg | 13% |
| Potassium | 517 mg | 11% |
| Magnesium | 46 mg | 11% |
| Phosphorus | 290 mg | 41% |
| Zinc | 1 mg | 5% |
| Copper | 0.1 mg | 14% |
| Manganese | 0.1 mg | 3% |
| Selenium | 71 μg | 129% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 32 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0.1 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 5 μg | — |
Burning 223 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 42minWalking (3.5 mph)
- 27minCycling (moderate)
- 19minRunning (6 mph)
- 31minSwimming laps
Common questions
How many calories are in Lemon Pepper Baked Tilapia?
One serving of Lemon Pepper Baked Tilapia (1 serving) has 223 calories, which works out to 124 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Lemon Pepper Baked Tilapia high in protein?
Yes. It has 34 g of protein per serving, and 61% of its calories come from protein (15 g of protein per 100 calories).
Is Lemon Pepper Baked Tilapia keto-friendly?
It can fit a ketogenic diet: 0 g of net carbs per serving, with carbs making up 0% of calories.
How much sodium is in Lemon Pepper Baked Tilapia?
229 mg per serving.
How much sugar is in Lemon Pepper Baked Tilapia?
0 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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