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
- 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)
Nutrient | Value | %DV |
---|---|---|
Calories | 422 | |
Fats | 20g | 26% |
Saturated fats | 10g | 49% |
Trans fats | 0.5g | |
Cholesterol | 162mg | 54% |
Sodium | 291mg | 13% |
Carbs | 2g | 1% |
Net carbs | 2g | |
Fiber | 0.1g | 0.4% |
Sugar | 1g | |
Protein | 60g | |
Calcium | 37mg | 4% |
Iron | 2mg | 21% |
Potassium | 893mg | 19% |
Vitamin D | 9μg | 57% |
Vitamins and Minerals | ||
Alpha carotene | 0.3μg | |
Beta carotene | 32μg | |
Caffeine | 0mg | |
Choline | 121mg | 22% |
Copper | 0.2mg | 17% |
Fluoride | 0.4μg | |
Folate (B9) | 17μg | 4% |
Lycopene | 0.2μg | |
Magnesium | 79mg | 19% |
Manganese | 0.1mg | 3% |
Niacin | 11mg | 67% |
Pantothenic acid | 2mg | 30% |
Phosphorus | 469mg | 67% |
Retinol | 96μg | |
Riboflavin (B2) | 0.2mg | 12% |
Selenium | 124μg | 225% |
Theobromine | 0mg | |
Thiamine | 0.2mg | 17% |
Vitamin A IU | 374IU | |
Vitamin A | 98μg | 11% |
Vitamin B12 | 4μg | 177% |
Vitamin B6 | 0.3mg | 22% |
Vitamin C | 5mg | 5% |
Vitamin D IU | 349IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 9μg | |
Vitamin E | 2mg | 15% |
Vitamin K | 9μg | 7% |
Zinc | 1mg | 8% |
Sugars | ||
Sugar | 1g | |
Sucrose | 0.1g | |
Glucose | 1g | |
Fructose | 1g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0.5g | |
Fats | ||
Saturated fats | 10g | 49% |
Monounsaturated fats | 6g | |
Polyunsaturated fats | 3g | |
Trans fats | 0.5g | |
Fatty Acids | ||
Total omega 3 | 1g | |
Total omega 6 | 2g | |
Alpha Linolenic Acid (ALA) | 0.3g | |
Docosahexaenoic Acid (DHA) | 0.3g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0.1g | |
Amino Acids | ||
Alanine | 3g | |
Arginine | 4g | |
Aspartic acid | 6g | |
Cystine | 1g | |
Glutamic acid | 9g | |
Glycine | 3g | |
Histidine | 1g | |
Hydroxyproline | 0g | |
Isoleucine | 3g | |
Leucine | 5g | |
Lysine | 5g | |
Methionine | 2g | |
Phenylalanine | 2g | |
Proline | 2g | |
Serine | 2g | |
Threonine | 3g | |
Tryptophan | 1g | |
Tyrosine | 2g | |
Valine | 3g |