Cajun Tilapia
1 serving of cajun tilapia contains 376 Calories The macronutrient breakdown is 0% carbs, 58% fat, and 42% protein. This is a good source of protein (71% of your Daily Value), vitamin d (41% of your Daily Value), and potassium (13% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 12 minutes
- Cook Time
- 25 minutes
Ingredients
Canola oil 3 tbsp or 42g
Directions
- Fill a large pot with 1 inch of water and fit with a steamer basket; bring the water to a boil. Place the carrots in the basket, cover, and steam until tender, 6 to 8 minutes; drain and toss with the butter, oregano, and ½ teaspoon salt.
- Meanwhile, rub the tilapia with the blackening seasoning. Heat the oil in a large nonstick skillet over medium-high heat.
- Cook in batches until cooked through, 2 to 3 minutes per side, adding more oil to the pan if necessary. Serve with the carrots. Enjoy!
Nutrition Facts
For 1 serving of cajun tilapia (225g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 376 | |
| Fats | 24g | 31% |
| Saturated fats | 3g | 14% |
| Trans fats | 0.1g | |
| Cholesterol | 99mg | 33% |
| Sodium | 1063mg | 46% |
| Carbs | 0g | 0% |
| Net carbs | 0g | |
| Fiber | 0g | 0% |
| Sugar | 0g | |
| Protein | 40g | |
| Calcium | 20mg | 2% |
| Iron | 1mg | 14% |
| Potassium | 599mg | 13% |
| Vitamin D | 6μg | 41% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 0μg | |
| Caffeine | 0mg | |
| Choline | 84mg | 15% |
| Copper | 0.2mg | 18% |
| Fluoride | 0μg | |
| Folate (B9) | 48μg | 12% |
| Lycopene | 0μg | |
| Magnesium | 54mg | 13% |
| Manganese | 0.1mg | 3% |
| Niacin | 8mg | 48% |
| Pantothenic acid | 1mg | 19% |
| Phosphorus | 337mg | 48% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 10% |
| Selenium | 83μg | 151% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 8% |
| Vitamin A IU | 0IU | |
| Vitamin A | 0μg | 0% |
| Vitamin B12 | 3μg | 131% |
| Vitamin B6 | 0.3mg | 24% |
| Vitamin C | 0mg | 0% |
| Vitamin D IU | 246IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 6μg | |
| Vitamin E | 4mg | 30% |
| Vitamin K | 18μg | 15% |
| Zinc | 1mg | 6% |
| Sugars | ||
| Sugar | 0g | |
| Sucrose | 0g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 3g | 14% |
| Monounsaturated fats | 14g | |
| Polyunsaturated fats | 7g | |
| Trans fats | 0.1g | |
| Fatty Acids | ||
| Total omega 3 | 2g | |
| Total omega 6 | 4g | |
| Alpha Linolenic Acid (ALA) | 2g | |
| Docosahexaenoic Acid (DHA) | 0.2g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0.1g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 3g | |
| Aspartic acid | 5g | |
| Cystine | 0.4g | |
| Glutamic acid | 6g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 3g | |
| Lysine | 4g | |
| Methionine | 1g | |
| Phenylalanine | 2g | |
| Proline | 2g | |
| Serine | 2g | |
| Threonine | 2g | |
| Tryptophan | 0.4g | |
| Tyrosine | 1g | |
| Valine | 2g | |