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Spiced Tilapia with Spinach⏱ 25 min total
Recipes

Spiced Tilapia with Spinach

Per 1 serving · 253 g · 8 ingredients

Calories
327
16%
of a 2,000 cal day
  • Protein
    37g
    44% of calories
  • Carbs
    7.8g
    9% of calories
  • Fat
    18g
    47% of calories
Portion
  • ✓ Protein-dense
  • ✓ Keto-friendly

At a glance

One serving of Spiced Tilapia with Spinach (253 g) has 327 calories, with 37 g of protein, 7.8 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (47% of calories). It is high in protein (74% DV), Vitamin A (31% DV) and Vitamin D (35% DV). Keep an eye on cholesterol, which provides 28% of the daily value.

Per 100 g
129cal
low energy density
Protein per 100 cal
11g
Net carbs
3g
carbs minus fiber
Fiber
5.2g
0.5 g sugar

High in

20%+ of the daily value

  • Protein74%
  • Vitamin A31%
  • Vitamin D35%
  • Vitamin E36%
  • Vitamin K256%
  • Niacin47%

Good source of

10–19% of the daily value

  • Dietary fiber19%
  • Vitamin C19%
  • Thiamine11%
  • Riboflavin (B2)16%
  • Pantothenic acid19%
  • Choline16%

Watch

20%+ of the daily value

  • Cholesterol28%

Ingredients

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

Directions

Prep 10 minCook 15 min
  1. 1

    Season the tilapia fillets with curry powder, ground ginger, ground turmeric, salt and pepper on both sides.

  2. 2

    Heat a non-stick skillet over medium heat and add a small amount of oil.

  3. 3

    Place the seasoned tilapia fillets in the skillet and cook for about 3-4 minutes on each side, or until the fish is cooked through and flakes easily with a fork.

  4. 4

    Remove the tilapia from the skillet and set aside.

  5. 5

    In the same skillet, add the washed and drained spinach.

  6. 6

    Sauté the spinach for 2-3 minutes until wilted and tender, stirring occasionally.

  7. 7

    Serve the pan-fried tilapia over the sautéed spinach and enjoy.

Vitamins & minerals

Amounts for 1 serving (253 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A281 μg
31%
Vitamin C17 mg
19%
Vitamin D5 μg
35%
Vitamin E5 mg
36%
Vitamin K307 μg
256%
Thiamine0.1 mg
11%
Riboflavin (B2)0.2 mg
16%
Niacin7 mg
47%
Vitamin B60.4 mg
31%
Folate (B9)161 μg
40%
Vitamin B123 μg
112%
Pantothenic acid1 mg
19%
Choline89 mg
16%

Minerals

NutrientAmount% Daily Value
Calcium114 mg
11%
Iron5 mg
60%
Potassium970 mg
21%
Magnesium116 mg
28%
Phosphorus348 mg
50%
Zinc1 mg
12%
Copper0.3 mg
34%
Manganese2 mg
86%
Selenium75 μg
137%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene0 μg—
Arginine2 g—
Aspartic acid4 g—
Beta carotene3,377 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0.2 g—
Docosapentaenoic Acid (DPA)0.1 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose0.2 g—
Galactose0.1 g—
Glucose0.2 g—
Glutamic acid6 g—
Glycine2 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0 g—
Leucine3 g—
Lycopene0 μg—
Lysine3 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats11 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch0 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine2 g—
Total omega 30.3 g—
Total omega 60 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D35 μg—

Burning 327 calories

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

  • 62min
    Walking (3.5 mph)
  • 39min
    Cycling (moderate)
  • 27min
    Running (6 mph)
  • 46min
    Swimming laps

Common questions

How many calories are in Spiced Tilapia with Spinach?

One serving of Spiced Tilapia with Spinach (1 serving) has 327 calories, which works out to 129 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is Spiced Tilapia with Spinach high in protein?

Yes. It has 37 g of protein per serving, and 44% of its calories come from protein (11 g of protein per 100 calories).

Is Spiced Tilapia with Spinach keto-friendly?

It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 9% of calories.

How much sodium is in Spiced Tilapia with Spinach?

295 mg per serving.

How much sugar is in Spiced Tilapia with Spinach?

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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