⏱ 40 min total

Tuscan Baked Fish

Name: Tuscan Baked Fish
Prep time: 12 min
Cook time: 28 min
Total time: 40 min
Yield: 1 serving
Ingredients: ¼ tbsp Olive oil; ¼ medium Onion; ½ cup Tomatoes; 4 oz Tilapia; ¼ tsp, leaves Oregano; ³⁄₁₆ tbsp, chopped Basil; ¾ tbsp, drained Capers; ¼ dash Salt; ¼ dash Black pepper

Per 1 serving · 272 g · 9 ingredients

Calories

171

9%
of a 2,000 cal day

Protein
24g
55% of calories
Carbs
7.2g
16% of calories
Fat
5.7g
29% of calories

Portion

✓ Protein-dense

At a glance

One serving of Tuscan Baked Fish (272 g) has 171 calories, with 24 g of protein, 7.2 g of carbohydrates and 5.7 g of fat. Most of its energy comes from protein (55% of calories). It is high in protein (48% DV), Vitamin D (23% DV) and thiamine (61% DV).

Per 100 g

63cal

low energy density

Protein per 100 cal

14g

Net carbs

carbs minus fiber

Fiber

3.1g

4.3 g sugar

High in

20%+ of the daily value

Protein48%
Vitamin D23%
Thiamine61%
Niacin33%
Vitamin B627%
Vitamin B1275%

Good source of

10–19% of the daily value

Dietary fiber11%
Vitamin C19%
Vitamin E12%
Vitamin K10%
Riboflavin (B2)10%
Folate (B9)11%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 12 minCook 28 min

1
Preheat the oven to 375°F.
2
In a large ovenproof pan, heat olive oil over medium-high heat until shimmery.
3
Add diced onion and cook for about 8 minutes until soft and slightly browned.
4
Stir in diced tomatoes, oregano, basil, and capers. Let the mixture reduce slightly for about 5 minutes.
5
Add the fish to the pan and season with salt and pepper.
6
Place the pan in the oven and bake for about 15 minutes, or until the fish is flaky and white. Check after 8 minutes, and then again after 12.

Vitamins & minerals

Amounts for 1 serving (272 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	26 μg	3%
Vitamin C	18 mg	19%
Vitamin D	4 μg	23%
Vitamin E	2 mg	12%
Vitamin K	12 μg	10%
Thiamine	1 mg	61%
Riboflavin (B2)	0.1 mg	10%
Niacin	5 mg	33%
Vitamin B6	0.4 mg	27%
Folate (B9)	44 μg	11%
Vitamin B12	2 μg	75%
Pantothenic acid	1 mg	14%
Choline	58 mg	11%

Minerals

Nutrient	Amount	% Daily Value
Calcium	65 mg	6%
Iron	2 mg	20%
Potassium	619 mg	13%
Magnesium	49 mg	12%
Phosphorus	222 mg	32%
Zinc	1 mg	5%
Copper	0.2 mg	18%
Manganese	0.2 mg	7%
Selenium	48 μg	88%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0.1 μg	—
Arginine	1 g	—
Aspartic acid	3 g	—
Beta carotene	316 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0.1 g	—
Docosapentaenoic Acid (DPA)	0.1 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	6 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	3,044 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	3 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.2 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	4 μg	—

Burning 171 calories

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

33min
Walking (3.5 mph)
21min
Cycling (moderate)
14min
Running (6 mph)
24min
Swimming laps

Common questions

How many calories are in Tuscan Baked Fish?

One serving of Tuscan Baked Fish (1 serving) has 171 calories, which works out to 63 calories per 100 g. That is about 8.6% of a 2,000-calorie day.

Is Tuscan Baked Fish high in protein?

Yes. It has 24 g of protein per serving, and 55% of its calories come from protein (14 g of protein per 100 calories).

Is Tuscan Baked Fish keto-friendly?

It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 16% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Tuscan Baked Fish?

395 mg per serving.

How much sugar is in Tuscan Baked Fish?

4.3 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 (272 g)

Calories171

% Daily Value*

Total fat 5.7g	7%
Saturated fat 1.2g	6%
Trans fat 0g
Cholesterol 57mg	19%
Sodium 395mg	17%
Total carbohydrate 7.2g	3%
Dietary fiber 3.1g	11%
Total sugars 4.3g
Protein 24g

* 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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