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⏱ 75 min total
Recipes

Tilapia and Mashed Sweet Potato with Bacon-Sage Breadcrumbs

Per 1 serving · 260 g · 8 ingredients

Calories
402
20%
of a 2,000 cal day
  • Protein
    24g
    23% of calories
  • Carbs
    46g
    45% of calories
  • Fat
    14g
    31% of calories
Portion

At a glance

One serving of Tilapia and Mashed Sweet Potato with Bacon-Sage Breadcrumbs (260 g) has 402 calories, with 24 g of protein, 46 g of carbohydrates and 14 g of fat. Most of its energy comes from carbs (45% of calories). It is high in protein (47% DV), Vitamin A (111% DV) and thiamine (35% DV). Keep an eye on saturated fat and cholesterol, which provide 36% and 23% of the daily value.

Per 100 g
155cal
medium energy density
Protein per 100 cal
5.9g
Net carbs
41g
carbs minus fiber
Fiber
5.1g
7.1 g sugar

High in

20%+ of the daily value

  • Protein47%
  • Vitamin A111%
  • Thiamine35%
  • Niacin38%
  • Vitamin B634%
  • Vitamin B1263%

Good source of

10–19% of the daily value

  • Dietary fiber18%
  • Vitamin D19%
  • Riboflavin (B2)18%
  • Folate (B9)16%
  • Choline11%
  • Calcium11%

Watch

20%+ of the daily value

  • Saturated fat36%
  • Cholesterol23%

Ingredients

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

Directions

Prep 30 minCook 45 min
  1. 1

    Finely chop sage. Pierce sweet potatoes multiple times with a fork.

  2. 2

    Cook bacon in large nonstick skillet over medium heat until crisp, then coarsely chop. Transfer to small bowl.

  3. 3

    Add breadcrumbs and half of the chopped sage to drippings in skillet; stir over medium-high heat until breadcrumbs are almost crisp, 5 minutes. Transfer to bowl with bacon. Cool (reserve skillet).

  4. 4

    Place sweet potatoes on plate and microwave on high until very soft, 5 to 8 minutes per side, depending on size. Transfer sweet potatoes to work surface. Cut in half lengthwise; scoop out pulp and place in medium glass bowl. Discard skin.

  5. 5

    Add remaining chopped sage and one-third of the butter to sweet potatoes; mash until almost smooth. Season to taste with salt and freshly ground black pepper.

  6. 6

    Sprinkle fish fillets with salt and freshly ground black pepper. Melt remaining butter in same nonstick skillet over medium-high heat. Add fish fillets and cook until golden brown on outside and just opaque in center, 3 to 4 minutes per side.

  7. 7

    Divide mashed sweet potatoes among plates. Top each serving with 1 fish fillet, sprinkle generously with bacon-sage breadcrumbs, and serve.

Vitamins & minerals

Amounts for 1 serving (260 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A995 μg
111%
Vitamin C3 mg
3%
Vitamin D3 μg
19%
Vitamin E1 mg
7%
Vitamin K6 μg
5%
Thiamine0.4 mg
35%
Riboflavin (B2)0.2 mg
18%
Niacin6 mg
38%
Vitamin B60.4 mg
34%
Folate (B9)64 μg
16%
Vitamin B122 μg
63%
Pantothenic acid2 mg
33%
Choline61 mg
11%

Minerals

NutrientAmount% Daily Value
Calcium110 mg
11%
Iron3 mg
32%
Potassium768 mg
16%
Magnesium68 mg
16%
Phosphorus262 mg
37%
Zinc1 mg
10%
Copper0.3 mg
38%
Manganese1 mg
27%
Selenium44 μg
81%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene9 μg—
Arginine1 g—
Aspartic acid3 g—
Beta carotene11,079 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0.1 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose2 g—
Galactose0 g—
Glucose2 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine2 g—
Maltose1 g—
Methionine1 g—
Monounsaturated fats4 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol72 μg—
Serine1 g—
Starch33 g—
Sucrose3 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.2 g—
Total omega 61 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D33 μg—

Burning 402 calories

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

  • 76min
    Walking (3.5 mph)
  • 48min
    Cycling (moderate)
  • 33min
    Running (6 mph)
  • 57min
    Swimming laps

Common questions

How many calories are in Tilapia and Mashed Sweet Potato with Bacon-Sage Breadcrumbs?

One serving of Tilapia and Mashed Sweet Potato with Bacon-Sage Breadcrumbs (1 serving) has 402 calories, which works out to 155 calories per 100 g. That is about 20% of a 2,000-calorie day.

Are Tilapia and Mashed Sweet Potato with Bacon-Sage Breadcrumbs high in protein?

It provides a solid 24 g of protein per serving (47% of the 50 g daily value), but protein supplies only 23% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Tilapia and Mashed Sweet Potato with Bacon-Sage Breadcrumbs keto-friendly?

It is hard to fit into a strict keto diet. One serving has 41 g of net carbs and 45% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Tilapia and Mashed Sweet Potato with Bacon-Sage Breadcrumbs?

393 mg per serving.

How much sugar is in Tilapia and Mashed Sweet Potato with Bacon-Sage Breadcrumbs?

7.1 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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