Garlic Parmesan Tilapia
1 serving of garlic parmesan tilapia contains 273 Calories. The macronutrient breakdown is 10% carbs, 47% fat, and 43% protein. This is a good source of protein (56% of your Daily Value), potassium (9% of your Daily Value), and calcium (25% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 5 minutes
- Cook Time
- 10 minutes
Ingredients
Directions
- Preheat oven to BROIL
- Place tilapia on a large, rimmed baking sheet that has been sprayed with cooking spray.
- Combine melted butter, lemon juice, and garlic powder in a small bowl. Brush the butter mixture on both sides of the fish.
- Place the fish on the prepared baking sheet, bottom side UP, and broil for 5 minutes. Flip the fish over, sprinkle with Parmesan cheese, and return to the broiler for 5-6 more minutes. The fish will flake easily with a fork when it’s done.
- Garnish with lemon wedges and parsley.
Nutrition Facts
For 1 serving of garlic parmesan tilapia (187g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 273 | |
| Fats | 15g | 19% |
| Saturated fats | 9g | 45% |
| Trans fats | 0.2g | |
| Cholesterol | 85mg | 28% |
| Sodium | 110mg | 5% |
| Carbs | 7g | 3% |
| Net carbs | 5g | |
| Fiber | 3g | 9% |
| Sugar | 0.2g | |
| Protein | 31g | |
| Calcium | 246mg | 25% |
| Iron | 1mg | 15% |
| Potassium | 420mg | 9% |
| Vitamin D | 3μg | 22% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 32μg | |
| Caffeine | 0mg | |
| Choline | 48mg | 9% |
| Copper | 0.2mg | 25% |
| Fluoride | 0.2μg | |
| Folate (B9) | 27μg | 7% |
| Lycopene | 0μg | |
| Magnesium | 47mg | 11% |
| Manganese | 0mg | 2% |
| Niacin | 4mg | 26% |
| Pantothenic acid | 1mg | 12% |
| Phosphorus | 385mg | 55% |
| Retinol | 78μg | |
| Riboflavin (B2) | 0.2mg | 14% |
| Selenium | 48μg | 87% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 8% |
| Vitamin A IU | 331IU | |
| Vitamin A | 82μg | 9% |
| Vitamin B12 | 2μg | 81% |
| Vitamin B6 | 0.3mg | 22% |
| Vitamin C | 42mg | 47% |
| Vitamin D IU | 134IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 3μg | |
| Vitamin E | 1mg | 4% |
| Vitamin K | 7μg | 5% |
| Zinc | 1mg | 11% |
| Sugars | ||
| Sugar | 0.2g | |
| Sucrose | 0g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 9g | 45% |
| Monounsaturated fats | 4g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0.2g | |
| Fatty Acids | ||
| Total omega 3 | 0.2g | |
| Total omega 6 | 0.1g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0.1g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.2g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 0.5g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |
