MaMa's Supper Club Tilapia Parmesan

Fat 42%Protein 56%
Percent Calories

1 serving of mama's supper club tilapia parmesan contains 422 Calories. The macronutrient breakdown is 2% carbs, 42% fat, and 56% protein. This is a good source of protein (106% of your Daily Value), vitamin d (57% of your Daily Value), and potassium (19% of your Daily Value).

Makes
2 servings
Prep Time
15 minutes
Cook Time
20 minutes

Ingredients

Directions

  1. Preheat oven to 350 degrees. 2 In buttered 13-by-9-inch baking dish or jellyroll pan, lay fillets in single layer. 3 Do not stack fillets. 4 Brush top with juice. 5 In bowl combine cheese, butter, mayonnaise, onions and seasonings. 6 Mix well with fork. 7 Bake fish in preheated oven 10 to 20 minutes or until fish just starts to flake. 8 Spread with cheese mixture and bake until golden brown, about 5 minutes. 9 Baking time will depend on the thickness of the fish you use. 10 Watch fish closely so that it does not overcook. 11 Makes 4 servings. 12 Note: This fish can also be made in a broiler. 13 Broil 3 to 4 minutes or until almost done. 14 Add cheese and broil another 2 to 3 minutes or until browned.

Nutrition Facts

For 1 serving of mama's supper club tilapia parmesan (262g)

NutrientValue%DV
Calories422
Fats20g 26%
Saturated fats10g 49%
Trans fats0.5g
Cholesterol162mg 54%
Sodium291mg 13%
Carbs2g 1%
Net carbs2g
Fiber0.1g 0.4%
Sugar1g
Protein60g
Calcium37mg 4%
Iron2mg 21%
Potassium893mg 19%
Vitamin D9μg 57%
Vitamins and Minerals
Alpha carotene0.3μg
Beta carotene32μg
Caffeine0mg
Choline121mg 22%
Copper0.2mg 17%
Fluoride0.4μg
Folate (B9)17μg 4%
Lycopene0.2μg
Magnesium79mg 19%
Manganese0.1mg 3%
Niacin11mg 67%
Pantothenic acid2mg 30%
Phosphorus469mg 67%
Retinol96μg
Riboflavin (B2)0.2mg 12%
Selenium124μg 225%
Theobromine0mg
Thiamine0.2mg 17%
Vitamin A IU374IU
Vitamin A98μg 11%
Vitamin B124μg 177%
Vitamin B60.3mg 22%
Vitamin C5mg 5%
Vitamin D IU349IU
Vitamin D20μg
Vitamin D39μg
Vitamin E2mg 15%
Vitamin K9μg 7%
Zinc1mg 8%
Sugars
Sugar1g
Sucrose0.1g
Glucose1g
Fructose1g
Lactose0g
Maltose0g
Galactose0g
Starch0.5g
Fats
Saturated fats10g 49%
Monounsaturated fats6g
Polyunsaturated fats3g
Trans fats0.5g
Fatty Acids
Total omega 31g
Total omega 62g
Alpha Linolenic Acid (ALA)0.3g
Docosahexaenoic Acid (DHA)0.3g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0.1g
Amino Acids
Alanine3g
Arginine4g
Aspartic acid6g
Cystine1g
Glutamic acid9g
Glycine3g
Histidine1g
Hydroxyproline0g
Isoleucine3g
Leucine5g
Lysine5g
Methionine2g
Phenylalanine2g
Proline2g
Serine2g
Threonine3g
Tryptophan1g
Tyrosine2g
Valine3g