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Tilapia Fromage⏱ 35 min total
Recipes

Tilapia Fromage

Per 1 serving · 225 g · 12 ingredients

Calories
500
25%
of a 2,000 cal day
  • Protein
    36g
    29% of calories
  • Carbs
    2.7g
    2% of calories
  • Fat
    39g
    69% of calories
Portion
  • ✓ Keto-friendly

At a glance

One serving of Tilapia Fromage (225 g) has 500 calories, with 36 g of protein, 2.7 g of carbohydrates and 39 g of fat. Most of its energy comes from fat (69% of calories). It is high in protein (72% DV), Vitamin D (32% DV) and Vitamin K (41% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 21%, 66% and 41% of the daily value.

Per 100 g
222cal
medium energy density
Protein per 100 cal
7.2g
Net carbs
2g
carbs minus fiber
Fiber
0.4g
1.1 g sugar

High in

20%+ of the daily value

  • Protein72%
  • Vitamin D32%
  • Vitamin K41%
  • Niacin35%
  • Vitamin B621%
  • Vitamin B12104%

Good source of

10–19% of the daily value

  • Vitamin A12%
  • Vitamin E12%
  • Riboflavin (B2)16%
  • Folate (B9)11%
  • Pantothenic acid17%
  • Choline14%

Watch

20%+ of the daily value

  • Sodium21%
  • Saturated fat66%
  • Cholesterol41%

Ingredients

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

Directions

Prep 5 minCook 30 min
  1. 1

    Preheat the oven to 350°F.

  2. 2

    Heat the oil in a small skillet over medium heat. Sauté the chopped onions until soft, about 5 minutes, then transfer to a medium bowl to cool slightly.

  3. 3

    Stir in the shredded cheese, mayonnaise, hot sauce, salt, black pepper, garlic powder, onion powder, and red pepper flakes until evenly combined.

  4. 4

    Line a rimmed baking sheet with foil. Pat the tilapia dry and place on the sheet. Divide the butter evenly over the fillets, dotting the tops.

  5. 5

    Bake for about 10 minutes, until the fish is nearly cooked through. Spoon the cheese mixture over the fillets and spread to cover.

  6. 6

    Return to the oven and bake 10–15 minutes more, until the topping is melted and lightly browned. For deeper browning, broil 1–2 minutes, watching closely.

Vitamins & minerals

Amounts for 1 serving (225 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A109 μg
12%
Vitamin C2 mg
2%
Vitamin D5 μg
32%
Vitamin E2 mg
12%
Vitamin K49 μg
41%
Thiamine0.1 mg
6%
Riboflavin (B2)0.2 mg
16%
Niacin6 mg
35%
Vitamin B60.3 mg
21%
Folate (B9)44 μg
11%
Vitamin B123 μg
104%
Pantothenic acid1 mg
17%
Choline77 mg
14%

Minerals

NutrientAmount% Daily Value
Calcium235 mg
23%
Iron1 mg
14%
Potassium493 mg
10%
Magnesium49 mg
12%
Phosphorus382 mg
55%
Zinc1 mg
13%
Copper0.1 mg
13%
Manganese0.1 mg
3%
Selenium64 μg
117%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)2 g—
Alpha carotene0.1 μg—
Arginine2 g—
Aspartic acid4 g—
Beta carotene36 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0.1 g—
Docosapentaenoic Acid (DPA)0.1 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.4 μg—
Fructose0.2 g—
Galactose0 g—
Glucose0.3 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 fats10 g—
Phenylalanine2 g—
Polyunsaturated fats13 g—
Proline2 g—
Retinol106 μg—
Serine2 g—
Starch0 g—
Sucrose0.3 g—
Theobromine0 mg—
Threonine2 g—
Total omega 32 g—
Total omega 611 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D35 μg—

Burning 500 calories

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

  • 95min
    Walking (3.5 mph)
  • 60min
    Cycling (moderate)
  • 42min
    Running (6 mph)
  • 70min
    Swimming laps

Common questions

How many calories are in Tilapia Fromage?

One serving of Tilapia Fromage (1 serving) has 500 calories, which works out to 222 calories per 100 g. That is about 25% of a 2,000-calorie day.

Is Tilapia Fromage high in protein?

It provides a solid 36 g of protein per serving (72% of the 50 g daily value), but protein supplies only 29% 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.

Is Tilapia Fromage keto-friendly?

It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 2% of calories.

How much sodium is in Tilapia Fromage?

490 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Tilapia Fromage?

1.1 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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