⏱ 15 min totalPan-Seared Tilapia
Per 1 serving · 276 g · 5 ingredients
of a 2,000 cal day
- Protein46g33% of calories
- Carbs0.7g1% of calories
- Fat40g66% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Sugar free
At a glance
One serving of Pan-Seared Tilapia (276 g) has 543 calories, with 46 g of protein, 0.7 g of carbohydrates and 40 g of fat. Most of its energy comes from fat (66% of calories). It is high in protein (92% DV), Vitamin A (22% DV) and Vitamin D (50% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 106%, 89% and 58% of the daily value.
High in
20%+ of the daily value
- Protein92%
- Vitamin A22%
- Vitamin D50%
- Vitamin E23%
- Niacin55%
- Vitamin B628%
Good source of
10–19% of the daily value
- Vitamin K13%
- Riboflavin (B2)11%
- Folate (B9)14%
- Choline19%
- Iron19%
- Potassium15%
Watch
20%+ of the daily value
- Sodium106%
- Saturated fat89%
- Cholesterol58%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Pat the tilapia fillets dry with paper towels to remove excess moisture.
- 2
Season both sides of the fillets with salt and black pepper.
- 3
Heat olive oil and half of butter in a large skillet over medium-high heat.
- 4
Once the butter has melted and the pan is hot, add the tilapia fillets to the skillet.
- 5
Cook the fillets for about 3-4 minutes on each side, or until the fish is golden brown and flakes easily with a fork.
- 6
Remove the fillets from the skillet and set aside.
- 7
Add the remaining butter to the skillet and let it melt.
- 8
Drizzle the melted butter over the cooked tilapia fillets before serving.
Vitamins & minerals
Amounts for 1 serving (276 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 195 μg | 22% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 7 μg | 50% |
| Vitamin E | 4 mg | 23% |
| Vitamin K | 15 μg | 13% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 9 mg | 55% |
| Vitamin B6 | 0.4 mg | 28% |
| Folate (B9) | 55 μg | 14% |
| Vitamin B12 | 4 μg | 152% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 102 mg | 19% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 36 mg | 4% |
| Iron | 1 mg | 19% |
| Potassium | 706 mg | 15% |
| Magnesium | 64 mg | 15% |
| Phosphorus | 394 mg | 56% |
| Zinc | 1 mg | 7% |
| Copper | 0.2 mg | 21% |
| Manganese | 0.2 mg | 10% |
| Selenium | 95 μg | 173% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 3 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 5 g | — |
| Beta carotene | 48 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0.2 g | — |
| Docosapentaenoic Acid (DPA) | 0.1 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 4 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 4 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 17 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 2 g | — |
| Retinol | 191 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.5 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.5 g | — |
| Tyrosine | 2 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 7 μg | — |
Burning 543 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 103minWalking (3.5 mph)
- 65minCycling (moderate)
- 45minRunning (6 mph)
- 76minSwimming laps
Common questions
How many calories are in Pan-Seared Tilapia?
One serving of Pan-Seared Tilapia (1 serving) has 543 calories, which works out to 197 calories per 100 g. That is about 27% of a 2,000-calorie day.
Is Pan-Seared Tilapia high in protein?
Yes. It has 46 g of protein per serving, and 33% of its calories come from protein (8.4 g of protein per 100 calories).
Is Pan-Seared Tilapia keto-friendly?
It can fit a ketogenic diet: 0.4 g of net carbs per serving, with carbs making up 1% of calories.
How much sodium is in Pan-Seared Tilapia?
2447 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Pan-Seared 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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