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Tilapia Piccata with Snow Peas⏱ 25 min total
Recipes

Tilapia Piccata with Snow Peas

Per 1 serving · 436 g · 10 ingredients

Calories
400
20%
of a 2,000 cal day
  • Protein
    33g
    35% of calories
  • Carbs
    28g
    30% of calories
  • Fat
    15g
    35% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Tilapia Piccata with Snow Peas (436 g) has 400 calories, with 33 g of protein, 28 g of carbohydrates and 15 g of fat. Most of its energy comes from protein (35% of calories). It is high in protein (65% DV), Vitamin C (78% DV) and Vitamin D (31% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 33%, 41% and 34% of the daily value.

Per 100 g
92cal
low energy density
Protein per 100 cal
8.1g
Net carbs
24g
carbs minus fiber
Fiber
4.6g
4.6 g sugar

High in

20%+ of the daily value

  • Protein65%
  • Vitamin C78%
  • Vitamin D31%
  • Niacin45%
  • Vitamin B644%
  • Folate (B9)20%

Good source of

10–19% of the daily value

  • Dietary fiber16%
  • Vitamin A14%
  • Vitamin K16%
  • Thiamine18%
  • Riboflavin (B2)13%
  • Choline17%

Watch

20%+ of the daily value

  • Sodium33%
  • Saturated fat41%
  • Cholesterol34%

Ingredients

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

Directions

Prep 10 minCook 15 min
  1. 1

    Preheat a grill. Cut four 18-inch-long sheets of heavy-duty foil, fold each in half, open back up, and lightly coat the insides with cooking spray.

  2. 2

    Pat the tilapia dry and season with half of the salt. Set one fillet on one half of each foil sheet. Drizzle each with lemon juice and scatter with capers.

  3. 3

    In a bowl, toss the peas and diced red potatoes with the remaining salt. Divide the vegetables around the fillets, then dot each fillet with butter.

  4. 4

    Fold the foil over the fish and crimp two sides to seal, leaving one side open. Pour about 1/4 cup wine into each packet, crimp to seal, and place on the grill. Cover and cook until packets puff and the fish flakes easily, about 12 minutes.

  5. 5

    Carefully open the packets (watch for steam). Spoon the juices over the fish and serve with lemon wedges.

Vitamins & minerals

Amounts for 1 serving (436 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A123 μg
14%
Vitamin C71 mg
78%
Vitamin D5 μg
31%
Vitamin E1 mg
8%
Vitamin K19 μg
16%
Thiamine0.2 mg
18%
Riboflavin (B2)0.2 mg
13%
Niacin7 mg
45%
Vitamin B61 mg
44%
Folate (B9)82 μg
20%
Vitamin B122 μg
95%
Pantothenic acid1 mg
30%
Choline94 mg
17%

Minerals

NutrientAmount% Daily Value
Calcium74 mg
7%
Iron3 mg
38%
Potassium1,151 mg
24%
Magnesium87 mg
21%
Phosphorus355 mg
51%
Zinc1 mg
10%
Copper0.3 mg
39%
Manganese0.4 mg
19%
Selenium60 μg
110%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene21 μg—
Arginine2 g—
Aspartic acid4 g—
Beta carotene327 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0.1 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride119 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid5 g—
Glycine2 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine3 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats4 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol95 μg—
Serine1 g—
Starch15 g—
Sucrose0.4 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.3 g—
Total omega 60.3 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D35 μg—

Burning 400 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)
  • 56min
    Swimming laps

Common questions

How many calories are in Tilapia Piccata with Snow Peas?

One serving of Tilapia Piccata with Snow Peas (1 serving) has 400 calories, which works out to 92 calories per 100 g. That is about 20% of a 2,000-calorie day.

Are Tilapia Piccata with Snow Peas high in protein?

Yes. It has 33 g of protein per serving, and 35% of its calories come from protein (8.1 g of protein per 100 calories).

Are Tilapia Piccata with Snow Peas keto-friendly?

It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 30% 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 Piccata with Snow Peas?

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

How much sugar is in Tilapia Piccata with Snow Peas?

4.6 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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