⏱ 20 min totalPan-Seared Tilapia with Chile Lime Butter
Per 1 serving · 195 g · 7 ingredients
of a 2,000 cal day
- Protein34g46% of calories
- Carbs0.7g1% of calories
- Fat18g53% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Sugar free
At a glance
One serving of Pan-Seared Tilapia with Chile Lime Butter (195 g) has 299 calories, with 34 g of protein, 0.7 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (53% of calories). It is high in protein (69% DV), Vitamin D (37% DV) and niacin (41% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 29%, 43% and 39% of the daily value.
High in
20%+ of the daily value
- Protein69%
- Vitamin D37%
- Niacin41%
- Vitamin B621%
- Vitamin B12113%
- Phosphorus42%
Good source of
10–19% of the daily value
- Vitamin A11%
- Vitamin E12%
- Folate (B9)11%
- Pantothenic acid17%
- Choline14%
- Iron12%
Watch
20%+ of the daily value
- Sodium29%
- Saturated fat43%
- Cholesterol39%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Butter
¼ tbsp chopped Shallots
½ tsp Lime juice
¼ tsp, chopped Green chili pepper- 🥄¼ tsp Salt
6 oz Tilapia
¼ tbsp Canola oil
Directions
- 1
In a small bowl, mix the softened butter with the chopped shallot, lime juice, lime zest, minced chile, and half the salt until evenly combined.
- 2
Pat the tilapia dry. Season both sides with the remaining salt.
- 3
Heat the oil in a 12-inch nonstick skillet over medium-high until shimmering. Add tilapia in a single layer and cook 2 to 3 minutes per side, turning once, until golden and just cooked through, working in batches if needed.
- 4
Transfer fish to plates and top each portion with a dollop of the chile-lime butter. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (195 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 98 μg | 11% |
| Vitamin C | 3 mg | 3% |
| Vitamin D | 5 μg | 37% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 4 μg | 3% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin | 7 mg | 41% |
| Vitamin B6 | 0.3 mg | 21% |
| Folate (B9) | 43 μg | 11% |
| Vitamin B12 | 3 μg | 113% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 75 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 22 mg | 2% |
| Iron | 1 mg | 12% |
| Potassium | 531 mg | 11% |
| Magnesium | 47 mg | 11% |
| Phosphorus | 295 mg | 42% |
| Zinc | 1 mg | 5% |
| Copper | 0.1 mg | 15% |
| Manganese | 0.1 mg | 3% |
| Selenium | 71 μg | 130% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 0.2 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 29 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 | 0.4 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 6 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 | 2 g | — |
| Proline | 1 g | — |
| Retinol | 95 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.4 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 5 μg | — |
Burning 299 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 57minWalking (3.5 mph)
- 36minCycling (moderate)
- 25minRunning (6 mph)
- 42minSwimming laps
Common questions
How many calories are in Pan-Seared Tilapia with Chile Lime Butter?
One serving of Pan-Seared Tilapia with Chile Lime Butter (1 serving) has 299 calories, which works out to 153 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Pan-Seared Tilapia with Chile Lime Butter high in protein?
Yes. It has 34 g of protein per serving, and 46% of its calories come from protein (12 g of protein per 100 calories).
Is Pan-Seared Tilapia with Chile Lime Butter keto-friendly?
It can fit a ketogenic diet: 1 g of net carbs per serving, with carbs making up 1% of calories.
How much sodium is in Pan-Seared Tilapia with Chile Lime Butter?
672 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Pan-Seared Tilapia with Chile Lime Butter?
0.3 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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