1 fillet of pan fried seasoned tilapia contains 189 Calories. The macronutrient breakdown is 15% carbs, 42% fat, and 44% protein. This is a good source of protein (38% of your Daily Value), potassium (9% of your Daily Value), and vitamin b12 (65% of your Daily Value).
- Makes
- 4 fillet
- Prep Time
- 5 minutes
- Cook Time
- 10 minutes
Ingredients
Paprika 2 tbsp or 14g
Onion powder 1 tbsp or 7g
Garlic powder 1 tsp or 3g
Thyme 1 tsp or 0.8g
Olive oil ⅛ cup or 27g
Directions
- Thaw frozen fillets in the package, in a bowl of warm water or sink for approximately 10 minutes.
- Meanwhile combine spices in a bowl. Dip thawed Tilapia in spices and pan fry in oil on medium heat for approximately 5 minutes on each side. Enjoy!
Nutrition Facts
For 1 fillet of pan fried seasoned tilapia (117g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 189 | |
| Fats | 9g | 11% |
| Saturated fats | 2g | 8% |
| Trans fats | 0g | |
| Cholesterol | 50mg | 17% |
| Sodium | 347mg | 15% |
| Carbs | 7g | 3% |
| Net carbs | 5g | |
| Fiber | 2g | 7% |
| Sugar | 1g | |
| Protein | 21g | |
| Calcium | 32mg | 3% |
| Iron | 2mg | 20% |
| Potassium | 417mg | 9% |
| Vitamin D | 3μg | 20% |
| Vitamins and Minerals | ||
| Alpha carotene | 21μg | |
| Beta carotene | 912μg | |
| Caffeine | 0mg | |
| Choline | 46mg | 8% |
| Copper | 0.1mg | 12% |
| Fluoride | 0.1μg | |
| Folate (B9) | 29μg | 7% |
| Lycopene | 0μg | |
| Magnesium | 38mg | 9% |
| Manganese | 0.2mg | 9% |
| Niacin | 4mg | 27% |
| Pantothenic acid | 1mg | 12% |
| Phosphorus | 194mg | 28% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 8% |
| Selenium | 43μg | 79% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 5% |
| Vitamin A IU | 1714IU | |
| Vitamin A | 86μg | 10% |
| Vitamin B12 | 2μg | 65% |
| Vitamin B6 | 0.3mg | 20% |
| Vitamin C | 1mg | 1% |
| Vitamin D IU | 123IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 3μg | |
| Vitamin E | 2mg | 16% |
| Vitamin K | 10μg | 9% |
| Zinc | 1mg | 6% |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | 0.1g | |
| Glucose | 0.1g | |
| Fructose | 0.3g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 2g | 8% |
| Monounsaturated fats | 5g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.2g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| 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 | |