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Tilapia, Pepper, Asparagus, and Egg Stir-Fry⏱ 30 min total
Recipes

Tilapia, Pepper, Asparagus, and Egg Stir-Fry

Per 1 serving · 383 g · 8 ingredients

Calories
328
16%
of a 2,000 cal day
  • Protein
    36g
    43% of calories
  • Carbs
    10g
    13% of calories
  • Fat
    16g
    44% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Tilapia, Pepper, Asparagus, and Egg Stir-Fry (383 g) has 328 calories, with 36 g of protein, 10 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (44% of calories). It is high in protein (71% DV), Vitamin A (36% DV) and Vitamin C (120% DV). Keep an eye on saturated fat and cholesterol, which provide 20% and 141% of the daily value.

Per 100 g
86cal
low energy density
Protein per 100 cal
11g
Net carbs
6g
carbs minus fiber
Fiber
3.8g
5.5 g sugar

High in

20%+ of the daily value

  • Protein71%
  • Vitamin A36%
  • Vitamin C120%
  • Vitamin D34%
  • Vitamin E32%
  • Vitamin K38%

Good source of

10–19% of the daily value

  • Dietary fiber14%
  • Calcium10%
  • Potassium17%
  • Magnesium15%
  • Manganese15%

Watch

20%+ of the daily value

  • Saturated fat20%
  • Cholesterol141%

Ingredients

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

Directions

Prep 15 minCook 15 min
  1. 1

    Crack the egg into a small bowl and beat until well blended; set aside.

  2. 2

    Warm a large skillet over medium-high heat. Add the canola oil and heat until shimmering.

  3. 3

    Add the tilapia and cook until opaque and it flakes easily, about 2–3 minutes per side. Season lightly with salt and pepper, then flake into bite-size pieces with a spatula and push to the edges of the pan.

  4. 4

    Add the asparagus, red bell pepper, and garlic to the center of the pan and sauté until crisp-tender, 3–5 minutes.

  5. 5

    Pour in the beaten egg and stir constantly, scrambling it and then folding it together with the vegetables and fish until the egg is just set, 1–2 minutes.

  6. 6

    Taste and season with additional salt and pepper if desired, then serve hot.

Vitamins & minerals

Amounts for 1 serving (383 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A321 μg
36%
Vitamin C108 mg
120%
Vitamin D5 μg
34%
Vitamin E5 mg
32%
Vitamin K46 μg
38%
Thiamine0.3 mg
22%
Riboflavin (B2)1 mg
59%
Niacin6 mg
36%
Vitamin B61 mg
50%
Folate (B9)157 μg
39%
Vitamin B122 μg
102%
Pantothenic acid3 mg
51%
Choline356 mg
65%

Minerals

NutrientAmount% Daily Value
Calcium101 mg
10%
Iron5 mg
60%
Potassium812 mg
17%
Magnesium63 mg
15%
Phosphorus442 mg
63%
Zinc2 mg
22%
Copper0.3 mg
38%
Manganese0.3 mg
15%
Selenium75 μg
136%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0.2 g—
Alpha carotene25 μg—
Arginine2 g—
Aspartic acid4 g—
Beta carotene1,720 μg—
Caffeine0 mg—
Cystine1 g—
Docosahexaenoic Acid (DHA)0.2 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose3 g—
Galactose0 g—
Glucose3 g—
Glutamic acid5 g—
Glycine2 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0 g—
Leucine3 g—
Lycopene0 μg—
Lysine3 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats8 g—
Phenylalanine2 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol160 μg—
Serine2 g—
Starch0 g—
Sucrose0.2 g—
Theobromine0 mg—
Threonine2 g—
Total omega 30.4 g—
Total omega 62 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D35 μg—

Burning 328 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 Tilapia, Pepper, Asparagus, and Egg Stir-Fry?

One serving of Tilapia, Pepper, Asparagus, and Egg Stir-Fry (1 serving) has 328 calories, which works out to 86 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is Tilapia, Pepper, Asparagus, and Egg Stir-Fry high in protein?

Yes. It has 36 g of protein per serving, and 43% of its calories come from protein (11 g of protein per 100 calories).

Is Tilapia, Pepper, Asparagus, and Egg Stir-Fry keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 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 Tilapia, Pepper, Asparagus, and Egg Stir-Fry?

354 mg per serving.

How much sugar is in Tilapia, Pepper, Asparagus, and Egg Stir-Fry?

5.5 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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