⏱ 25 min totalPan-Seared Tilapia with Zucchini and Lemon
Per 1 serving · 313 g · 7 ingredients
of a 2,000 cal day
- Protein36g33% of calories
- Carbs4.5g4% of calories
- Fat30g63% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Pan-Seared Tilapia with Zucchini and Lemon (313 g) has 425 calories, with 36 g of protein, 4.5 g of carbohydrates and 30 g of fat. Most of its energy comes from fat (63% of calories). It is high in protein (71% DV), Vitamin C (23% DV) and Vitamin D (35% DV). Keep an eye on saturated fat and cholesterol, which provide 24% and 28% of the daily value.
High in
20%+ of the daily value
- Protein71%
- Vitamin C23%
- Vitamin D35%
- Vitamin E33%
- Vitamin K25%
- Niacin45%
Good source of
10–19% of the daily value
- Thiamine10%
- Riboflavin (B2)14%
- Folate (B9)18%
- Choline15%
- Potassium18%
- Magnesium16%
Watch
20%+ of the daily value
- Saturated fat24%
- Cholesterol28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
6 oz Tilapia
1 cup, sliced Zucchini
2 tbsp Olive oil
1 tsp, leaves Oregano
½ tsp Lemon zest- 🥄1 dash Salt
1 dash Black pepper
Directions
- 1
Heat half of olive oil in a large skillet over medium-high heat.
- 2
Season the tilapia fillets with salt and pepper to taste.
- 3
Place the tilapia fillets in the skillet and cook for about 3-4 minutes on each side, or until the fish is golden brown and cooked through. Remove from the skillet and set aside.
- 4
In the same skillet, add the remaining olive oil.
- 5
Add the sliced zucchini to the skillet and sauté for about 5 minutes, or until tender. Add a dash of salt and pepper if you'd like.
- 6
Sprinkle the oregano and lemon zest over the zucchini, stirring to combine.
- 7
Serve the sautéed zucchini alongside the pan-seared tilapia, garnished with additional lemon zest if desired.
Vitamins & minerals
Amounts for 1 serving (313 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 12 μg | 1% |
| Vitamin C | 20 mg | 23% |
| Vitamin D | 5 μg | 35% |
| Vitamin E | 5 mg | 33% |
| Vitamin K | 30 μg | 25% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 7 mg | 45% |
| Vitamin B6 | 0.5 mg | 36% |
| Folate (B9) | 70 μg | 18% |
| Vitamin B12 | 3 μg | 112% |
| Pantothenic acid | 1 mg | 21% |
| Choline | 83 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 52 mg | 5% |
| Iron | 2 mg | 23% |
| Potassium | 825 mg | 18% |
| Magnesium | 69 mg | 16% |
| Phosphorus | 334 mg | 48% |
| Zinc | 1 mg | 9% |
| Copper | 0.2 mg | 21% |
| Manganese | 0.3 mg | 14% |
| Selenium | 71 μg | 130% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0.2 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 146 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0.2 g | — |
| Docosapentaenoic Acid (DPA) | 0.1 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 1 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 | 21 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 5 μg | — |
Burning 425 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 81minWalking (3.5 mph)
- 51minCycling (moderate)
- 35minRunning (6 mph)
- 60minSwimming laps
Common questions
How many calories are in Pan-Seared Tilapia with Zucchini and Lemon?
One serving of Pan-Seared Tilapia with Zucchini and Lemon (1 serving) has 425 calories, which works out to 136 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Pan-Seared Tilapia with Zucchini and Lemon high in protein?
Yes. It has 36 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 with Zucchini and Lemon keto-friendly?
It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 4% of calories.
How much sodium is in Pan-Seared Tilapia with Zucchini and Lemon?
253 mg per serving.
How much sugar is in Pan-Seared Tilapia with Zucchini and Lemon?
2.8 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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