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Pecan Crusted Tilapia⏱ 25 min total
Recipes

Pecan Crusted Tilapia

Per 1 serving · 146 g · 4 ingredients

Calories
293
15%
of a 2,000 cal day
  • Protein
    28g
    37% of calories
  • Carbs
    3.3g
    4% of calories
  • Fat
    20g
    59% of calories
Portion
  • ✓ Protein-dense
  • ✓ Keto-friendly

At a glance

One serving of Pecan Crusted Tilapia (146 g) has 293 calories, with 28 g of protein, 3.3 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (59% of calories). It is high in protein (56% DV), Vitamin D (24% DV) and niacin (29% DV). Keep an eye on cholesterol, which provides 21% of the daily value.

Per 100 g
201cal
medium energy density
Protein per 100 cal
9.5g
Net carbs
1g
carbs minus fiber
Fiber
2.1g
0.9 g sugar

High in

20%+ of the daily value

  • Protein56%
  • Vitamin D24%
  • Niacin29%
  • Vitamin B1279%
  • Phosphorus45%
  • Copper39%

Good source of

10–19% of the daily value

  • Thiamine16%
  • Riboflavin (B2)10%
  • Vitamin B619%
  • Pantothenic acid16%
  • Choline11%
  • Calcium13%

Watch

20%+ of the daily value

  • Cholesterol21%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 15 min
  1. 1

    Preheat oven to 425 degrees F.

  2. 2

    Chop pecans in food processor, lay fish on pan and season with Cajun seasoning. Coat fish with pecans then with parmesan cheese.

  3. 3

    Bake fish for fifteen minutes or until desired wellness. Enjoy!

Vitamins & minerals

Amounts for 1 serving (146 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A19 μg
2%
Vitamin C0.2 mg
0%
Vitamin D4 μg
24%
Vitamin E1 mg
5%
Vitamin K2 μg
2%
Thiamine0.2 mg
16%
Riboflavin (B2)0.1 mg
10%
Niacin5 mg
29%
Vitamin B60.2 mg
19%
Folate (B9)33 μg
8%
Vitamin B122 μg
79%
Pantothenic acid1 mg
16%
Choline58 mg
11%

Minerals

NutrientAmount% Daily Value
Calcium127 mg
13%
Iron1 mg
16%
Potassium440 mg
9%
Magnesium61 mg
15%
Phosphorus312 mg
45%
Zinc2 mg
15%
Copper0.3 mg
39%
Manganese1 mg
44%
Selenium50 μg
91%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene12 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0.1 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride2 μg—
Fructose0 g—
Galactose0 g—
Glucose0 g—
Glutamic acid5 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine2 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats10 g—
Phenylalanine1 g—
Polyunsaturated fats5 g—
Proline1 g—
Retinol18 μg—
Serine1 g—
Starch0.1 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.2 g—
Total omega 60 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D34 μg—

Burning 293 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 56min
    Walking (3.5 mph)
  • 35min
    Cycling (moderate)
  • 24min
    Running (6 mph)
  • 41min
    Swimming laps

Common questions

How many calories are in Pecan Crusted Tilapia?

One serving of Pecan Crusted Tilapia (1 serving) has 293 calories, which works out to 201 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Pecan Crusted Tilapia high in protein?

Yes. It has 28 g of protein per serving, and 37% of its calories come from protein (9.5 g of protein per 100 calories).

Is Pecan Crusted Tilapia keto-friendly?

It can fit a ketogenic diet: 1 g of net carbs per serving, with carbs making up 4% of calories.

How much sodium is in Pecan Crusted Tilapia?

226 mg per serving.

How much sugar is in Pecan Crusted Tilapia?

0.9 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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