⏱ 15 min totalPan Fried Seasoned Tilapia
Per 1 serving · 132 g · 10 ingredients
of a 2,000 cal day
- Protein24g46% of calories
- Carbs7.2g14% of calories
- Fat9.2g40% of calories
- ✓ Protein-dense
At a glance
One serving of Pan Fried Seasoned Tilapia (132 g) has 202 calories, with 24 g of protein, 7.2 g of carbohydrates and 9.2 g of fat. Most of its energy comes from protein (46% of calories). It is high in protein (48% DV), Vitamin D (23% DV) and niacin (30% DV).
High in
20%+ of the daily value
- Protein48%
- Vitamin D23%
- Niacin30%
- Vitamin B622%
- Vitamin B1274%
- Iron21%
Good source of
10–19% of the daily value
- Vitamin A10%
- Vitamin E16%
- Pantothenic acid13%
- Potassium10%
- Magnesium10%
- Copper13%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Tilapia
½ tbsp All-purpose flour
½ tbsp Paprika
¼ tbsp Onion powder
¼ tsp Garlic powder
¼ tsp, leaves Oregano
¼ tsp Thyme
⅛ tsp Black pepper- 🥄⅛ tsp Salt
¹⁄₁₆ cup Olive oil
Directions
- 1
Thaw frozen fillets in the package, in a bowl of warm water or sink for approximately 10 minutes.
- 2
Meanwhile combine spices and flour in a bowl. Dip thawed Tilapia in spices and pan fry in oil on medium heat for approximately 5 minutes on each side. Enjoy!
Vitamins & minerals
Amounts for 1 serving (132 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 86 μg | 10% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 4 μg | 23% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 10 μg | 9% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin | 5 mg | 30% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 32 μg | 8% |
| Vitamin B12 | 2 μg | 74% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 52 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 33 mg | 3% |
| Iron | 2 mg | 21% |
| Potassium | 460 mg | 10% |
| Magnesium | 42 mg | 10% |
| Phosphorus | 218 mg | 31% |
| Zinc | 1 mg | 6% |
| Copper | 0.1 mg | 13% |
| Manganese | 0.2 mg | 9% |
| Selenium | 49 μg | 90% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 21 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 912 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 | 0.1 μg | — |
| Fructose | 0.3 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 | 0.1 μg | — |
| Lysine | 2 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 | 0.1 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 202 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 38minWalking (3.5 mph)
- 24minCycling (moderate)
- 17minRunning (6 mph)
- 28minSwimming laps
Common questions
How many calories are in Pan Fried Seasoned Tilapia?
One serving of Pan Fried Seasoned Tilapia (1 serving) has 202 calories, which works out to 154 calories per 100 g. That is about 10% of a 2,000-calorie day.
Is Pan Fried Seasoned 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 Pan Fried Seasoned Tilapia keto-friendly?
It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 14% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Pan Fried Seasoned Tilapia?
354 mg per serving.
How much sugar is in Pan Fried Seasoned Tilapia?
0.5 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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