⏱ 35 min total

Tilapia Parmesan

Name: Tilapia Parmesan
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 8 oz Tilapia; ½ tbsp Lemon juice; ⅛ cup Parmesan cheese; 1 tbsp Butter; ¾ tbsp Mayonnaise; ¾ tbsp chopped Scallions; ¹⁄₁₆ tsp Old Bay seasoning; ¹⁄₁₆ tsp, ground Basil; ¼ dash Black pepper; ¹⁄₁₆ tsp Sriracha

Per 1 serving · 274 g · 10 ingredients

Calories

435

22%
of a 2,000 cal day

Protein
50g
45% of calories
Carbs
1.4g
1% of calories
Fat
26g
53% of calories

Portion

✓ Protein-dense
✓ Keto-friendly

At a glance

One serving of Tilapia Parmesan (274 g) has 435 calories, with 50 g of protein, 1.4 g of carbohydrates and 26 g of fat. Most of its energy comes from fat (53% of calories). It is high in protein (99% DV), Vitamin D (49% DV) and Vitamin K (27% DV). Keep an eye on saturated fat and cholesterol, which provide 58% and 52% of the daily value.

Per 100 g

159cal

medium energy density

Protein per 100 cal

11g

Net carbs

carbs minus fiber

Fiber

0.2g

0.5 g sugar

High in

20%+ of the daily value

Protein99%
Vitamin D49%
Vitamin K27%
Niacin56%
Vitamin B627%
Vitamin B12156%

Good source of

10–19% of the daily value

Vitamin A14%
Vitamin E11%
Riboflavin (B2)13%
Folate (B9)15%
Choline19%
Calcium16%

Watch

20%+ of the daily value

Saturated fat58%
Cholesterol52%

Ingredients

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

Directions

Prep 15 minCook 20 min

1
Preheat the oven to 350°F.
2
Arrange the tilapia fillets in a buttered 13x9-inch baking dish in a single layer.
3
Brush the fillets with lemon juice.
4
In a bowl, combine Parmesan cheese, butter, mayonnaise, scallions, Old Bay seasoning, basil, and pepper until well mixed.
5
Bake the fish for 10 to 20 minutes or until it just starts to flake.
6
Spread the cheese mixture over the fish and bake until golden brown, about 5 more minutes.
7
Monitor the fish closely to prevent overcooking, as baking time depends on the thickness of the fillets.
8
Serve with sriracha sauce and enjoy.

Vitamins & minerals

Amounts for 1 serving (274 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	124 μg	14%
Vitamin C	4 mg	4%
Vitamin D	7 μg	49%
Vitamin E	2 mg	11%
Vitamin K	32 μg	27%
Thiamine	0.1 mg	7%
Riboflavin (B2)	0.2 mg	13%
Niacin	9 mg	56%
Vitamin B6	0.4 mg	27%
Folate (B9)	61 μg	15%
Vitamin B12	4 μg	156%
Pantothenic acid	1 mg	24%
Choline	105 mg	19%

Minerals

Nutrient	Amount	% Daily Value
Calcium	158 mg	16%
Iron	2 mg	19%
Potassium	724 mg	15%
Magnesium	69 mg	16%
Phosphorus	467 mg	67%
Zinc	1 mg	10%
Copper	0.2 mg	18%
Manganese	0.1 mg	4%
Selenium	98 μg	177%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	3 g	—
Alpha Linolenic Acid (ALA)	1 g	—
Alpha carotene	0.1 μg	—
Arginine	3 g	—
Aspartic acid	5 g	—
Beta carotene	58 μg	—
Caffeine	0 mg	—
Cystine	1 g	—
Docosahexaenoic Acid (DHA)	0.2 g	—
Docosapentaenoic Acid (DPA)	0.1 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.4 μg	—
Fructose	0.1 g	—
Galactose	0 g	—
Glucose	0.1 g	—
Glutamic acid	8 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	4 g	—
Lycopene	0.4 μg	—
Lysine	4 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	7 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	6 g	—
Proline	2 g	—
Retinol	119 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	1 g	—
Total omega 6	4 g	—
Tryptophan	1 g	—
Tyrosine	2 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	7 μg	—

Burning 435 calories

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

83min
Walking (3.5 mph)
52min
Cycling (moderate)
36min
Running (6 mph)
61min
Swimming laps

Common questions

How many calories are in Tilapia Parmesan?

One serving of Tilapia Parmesan (1 serving) has 435 calories, which works out to 159 calories per 100 g. That is about 22% of a 2,000-calorie day.

Is Tilapia Parmesan high in protein?

Yes. It has 50 g of protein per serving, and 45% of its calories come from protein (11 g of protein per 100 calories).

Is Tilapia Parmesan keto-friendly?

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

How much sodium is in Tilapia Parmesan?

402 mg per serving.

How much sugar is in Tilapia Parmesan?

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.

Nutrition Facts

Serving size1 serving (274 g)

Calories435

% Daily Value*

Total fat 26g	33%
Saturated fat 12g	58%
Trans fat 0.5g
Cholesterol 156mg	52%
Sodium 402mg	17%
Total carbohydrate 1.4g	1%
Dietary fiber 0.2g	1%
Total sugars 0.5g
Protein 50g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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