⏱ 16 min totalSkinny Blackened Tilapia
Per 1 serving · 181 g · 9 ingredients
of a 2,000 cal day
- Protein30g55% of calories
- Carbs7g13% of calories
- Fat7.5g31% of calories
- ✓ Protein-dense
At a glance
One serving of Skinny Blackened Tilapia (181 g) has 201 calories, with 30 g of protein, 7 g of carbohydrates and 7.5 g of fat. Most of its energy comes from protein (55% of calories). It is high in protein (59% DV), Vitamin C (24% DV) and Vitamin D (29% DV). Keep an eye on sodium and cholesterol, which provide 29% and 24% of the daily value.
High in
20%+ of the daily value
- Protein59%
- Vitamin C24%
- Vitamin D29%
- Niacin37%
- Vitamin B628%
- Vitamin B1294%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Vitamin A10%
- Vitamin E15%
- Riboflavin (B2)11%
- Pantothenic acid17%
- Choline12%
Watch
20%+ of the daily value
- Sodium29%
- Cholesterol24%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Paprika
½ tsp Onion powder
½ tsp Garlic powder- 🥄¼ tsp Salt
¹⁄₁₆ tsp Black pepper
¹⁄₁₆ tsp Cayenne pepper
5 oz Tilapia
1 tsp Olive oil
¼ fruit without seeds Lemon
Directions
- 1
In a small bowl, mix together paprika, onion powder, garlic powder, salt, pepper, and cayenne. Spread out on a plate.
- 2
Rinse tilapia and pat dry. Dip each piece into seasoning mixture and coat on each side.
- 3
Heat olive oil in a large non-stick pan over medium heat. Once hot, add fish, cover, and cook for about 3 minutes. Turn fish over, cover, and continue to cook for another 2-3 minutes, until fish flakes easily.
- 4
Serve with lemon slices.
Vitamins & minerals
Amounts for 1 serving (181 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 88 μg | 10% |
| Vitamin C | 21 mg | 24% |
| Vitamin D | 4 μg | 29% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 8 μg | 7% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 6 mg | 37% |
| Vitamin B6 | 0.4 mg | 28% |
| Folate (B9) | 37 μg | 9% |
| Vitamin B12 | 2 μg | 94% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 64 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 46 mg | 5% |
| Iron | 2 mg | 24% |
| Potassium | 580 mg | 12% |
| Magnesium | 51 mg | 12% |
| Phosphorus | 267 mg | 38% |
| Zinc | 1 mg | 7% |
| Copper | 0.2 mg | 22% |
| Manganese | 0.2 mg | 7% |
| Selenium | 60 μg | 109% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 21 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 928 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 | 5 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 4 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 | 0.3 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 4 μg | — |
Burning 201 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 Skinny Blackened Tilapia?
One serving of Skinny Blackened Tilapia (1 serving) has 201 calories, which works out to 111 calories per 100 g. That is about 10% of a 2,000-calorie day.
Is Skinny Blackened Tilapia high in protein?
Yes. It has 30 g of protein per serving, and 55% of its calories come from protein (15 g of protein per 100 calories).
Is Skinny Blackened Tilapia keto-friendly?
It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 13% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Skinny Blackened Tilapia?
660 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Skinny Blackened 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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