⏱ 10 min totalTilapia with Kale and Tomato
Per 1 serving · 402 g · 7 ingredients
of a 2,000 cal day
- Protein41g52% of calories
- Carbs16g20% of calories
- Fat9.9g28% of calories
- ✓ Protein-dense
At a glance
One serving of Tilapia with Kale and Tomato (402 g) has 297 calories, with 41 g of protein, 16 g of carbohydrates and 9.9 g of fat. Most of its energy comes from protein (52% of calories). It is high in protein (82% DV), dietary fiber (21% DV) and Vitamin A (79% DV). Keep an eye on sodium and cholesterol, which provide 20% and 28% of the daily value.
High in
20%+ of the daily value
- Protein82%
- Dietary fiber21%
- Vitamin A79%
- Vitamin C193%
- Vitamin D35%
- Vitamin E27%
Good source of
10–19% of the daily value
- Choline15%
- Zinc14%
Watch
20%+ of the daily value
- Sodium20%
- Cholesterol28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
6 oz Tilapia- 🥄2 dash Salt
1 dash Black pepper
1 ¼ tsp Olive oil
½ cloves, minced Garlic
2 cup, chopped Kale
½ cup, chopped or sliced Tomatoes
Directions
- 1
Season both sides of Tilapia with salt and pepper; set aside.
- 2
Heat oil in large skillet over medium heat.
- 3
Add garlic and kale; cook, stirring frequently, for 1 minute.
- 4
Add tomatoe (with juice); bring to boil. Reduce heat to low.
- 5
Place tilapia fillet on top of kale mixture, cook, covered, for 1 minute. Gently turn tilapia over and cook for 2 to 3 minutes, or until tilapia is cooked through and flakes easily when tested with a fork.
- 6
Remove from heat and serve.
Vitamins & minerals
Amounts for 1 serving (402 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 708 μg | 79% |
| Vitamin C | 174 mg | 193% |
| Vitamin D | 5 μg | 35% |
| Vitamin E | 4 mg | 27% |
| Vitamin K | 957 μg | 798% |
| Thiamine | 0.3 mg | 23% |
| Riboflavin (B2) | 0.3 mg | 22% |
| Niacin | 8 mg | 53% |
| Vitamin B6 | 1 mg | 56% |
| Folate (B9) | 243 μg | 61% |
| Vitamin B12 | 3 μg | 112% |
| Pantothenic acid | 1 mg | 21% |
| Choline | 80 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 230 mg | 23% |
| Iron | 3 mg | 41% |
| Potassium | 1,392 mg | 30% |
| Magnesium | 119 mg | 28% |
| Phosphorus | 437 mg | 62% |
| Zinc | 1 mg | 14% |
| Copper | 2 mg | 241% |
| Manganese | 1 mg | 49% |
| Selenium | 73 μg | 132% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 163 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 8,347 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0.2 g | — |
| Docosapentaenoic Acid (DPA) | 0.1 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 2,316 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 0 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 5 μg | — |
Burning 297 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 56minWalking (3.5 mph)
- 36minCycling (moderate)
- 25minRunning (6 mph)
- 42minSwimming laps
Common questions
How many calories are in Tilapia with Kale and Tomato?
One serving of Tilapia with Kale and Tomato (1 serving) has 297 calories, which works out to 74 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Tilapia with Kale and Tomato high in protein?
Yes. It has 41 g of protein per serving, and 52% of its calories come from protein (14 g of protein per 100 calories).
Is Tilapia with Kale and Tomato keto-friendly?
It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 20% 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 with Kale and Tomato?
454 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tilapia with Kale and Tomato?
5.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
273 calQuick White Bean Salad1 serving
400 calTilapia Piccata with Snow Peas1 serving
234 calOrange and Pomegranate Salad1 serving
501 calChicken & Mashed Potatoes1 serving
170 calAsparagus with Sliced Almonds and Parmesan Cheese1 serving
168 calBasic Tossed Salad1 serving
344 calSweet & Spicy Black Beans on Rice1 serving
237 calRice Cooker Cilantro Lime Rice1 serving