⏱ 25 min totalTilapia with Tomatoes and Basil
Per 1 serving · 371 g · 7 ingredients
of a 2,000 cal day
- Protein36g44% of calories
- Carbs8.7g11% of calories
- Fat17g46% of calories
- ✓ Protein-dense
At a glance
One serving of Tilapia with Tomatoes and Basil (371 g) has 323 calories, with 36 g of protein, 8.7 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (46% of calories). It is high in protein (72% DV), Vitamin C (29% DV) and Vitamin D (35% DV). Keep an eye on cholesterol, which provides 28% of the daily value.
High in
20%+ of the daily value
- Protein72%
- Vitamin C29%
- Vitamin D35%
- Vitamin E24%
- Vitamin K31%
- Niacin49%
Good source of
10–19% of the daily value
- Thiamine12%
- Riboflavin (B2)11%
- Folate (B9)17%
- Pantothenic acid19%
- Choline16%
- Magnesium17%
Watch
20%+ of the daily value
- Cholesterol28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
6 oz Tilapia
1 cup, chopped or sliced Tomatoes
1 tbsp, chopped Basil
1 clove Garlic
½ tsp Black pepper- 🥄1 dash Salt
1 tbsp Olive oil
Directions
- 1
Season the tilapia fillets with salt and pepper on both sides.
- 2
Heat a non-stick skillet over medium heat and add oil.
- 3
Place the tilapia fillets in the skillet and cook for about 3-4 minutes on each side, until the fish is cooked through and flakes easily with a fork. Remove the fillets from the skillet and set aside.
- 4
In the same skillet, add the minced garlic and sauté for about 1 minute until fragrant.
- 5
Add the chopped tomatoes to the skillet and cook for 2-3 minutes, until they start to soften.
- 6
Stir in the chopped basil and cook for another 1-2 minutes, allowing the flavors to meld together.
- 7
Serve the tilapia topped with the tomatoes and basil.
Vitamins & minerals
Amounts for 1 serving (371 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 83 μg | 9% |
| Vitamin C | 26 mg | 29% |
| Vitamin D | 5 μg | 35% |
| Vitamin E | 4 mg | 24% |
| Vitamin K | 37 μg | 31% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 8 mg | 49% |
| Vitamin B6 | 0.4 mg | 34% |
| Folate (B9) | 70 μg | 17% |
| Vitamin B12 | 3 μg | 113% |
| Pantothenic acid | 1 mg | 19% |
| Choline | 85 mg | 16% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 50 mg | 5% |
| Iron | 2 mg | 22% |
| Potassium | 974 mg | 21% |
| Magnesium | 70 mg | 17% |
| Phosphorus | 340 mg | 49% |
| Zinc | 1 mg | 8% |
| Copper | 0.2 mg | 25% |
| Manganese | 1 mg | 23% |
| Selenium | 72 μg | 130% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 182 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 895 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0.1 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 5 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 4,632 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 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 323 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 61minWalking (3.5 mph)
- 39minCycling (moderate)
- 27minRunning (6 mph)
- 45minSwimming laps
Common questions
How many calories are in Tilapia with Tomatoes and Basil?
One serving of Tilapia with Tomatoes and Basil (1 serving) has 323 calories, which works out to 87 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Tilapia with Tomatoes and Basil high in protein?
Yes. It has 36 g of protein per serving, and 44% of its calories come from protein (11 g of protein per 100 calories).
Is Tilapia with Tomatoes and Basil keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 11% 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 Tomatoes and Basil?
254 mg per serving.
How much sugar is in Tilapia with Tomatoes and Basil?
4.8 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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