Baked parmesan tilapia

Fat 28% Carbs 13% Protein 58%
Percent Calories

1 fillet of baked parmesan tilapia contains 158 Calories. The macronutrient breakdown is 13% carbs, 28% fat, and 58% protein. This is a good source of protein (41% of your Daily Value), potassium (7% of your Daily Value), and vitamin b12 (70% of your Daily Value).

8 fillet
Prep Time
9 minutes
Cook Time
20 minutes



  1. This recipe assumes each tilapia fillet is about 100 grams.
  2. Preheat oven to 400 degrees F
  3. Rinse fish in water, thaw if frozen.
  4. Mix the bread crumbs and cheese in a bowl and dip/cover one side of each fillet in the mixture.
  5. Butter the baking pan and place the fillets in the pan, crumb side up.
  6. Bake uncovered until the fish flakes easily with a fork, or about 20 minutes.

Nutrition Facts

For 1 fillet of baked parmesan tilapia (114g)

Nutrient Value %DV
Calories 158
Fats 5g 6%
Saturated fats 2g 12%
Trans fats 0.1g
Cholesterol 57mg 19%
Sodium 237mg 10%
Carbs 5g 2%
Net carbs 5g
Fiber 0.4g 1%
Sugar 0.5g
Protein 23g
Calcium 87mg 9%
Iron 1mg 12%
Potassium 325mg 7%
Vitamin D 3μg 21%
Vitamins and Minerals
Alpha carotene 0μg
Beta carotene 15μg
Caffeine 0mg
Choline 45mg 8%
Copper 0.1mg 11%
Fluoride 0μg
Folate (B9) 33μg 8%
Lycopene 0μg
Magnesium 33mg 8%
Manganese 0.1mg 4%
Niacin 4mg 27%
Pantothenic acid 1mg 11%
Phosphorus 220mg 31%
Retinol 23μg
Riboflavin (B2) 0.1mg 10%
Selenium 45μg 82%
Theobromine 0mg
Thiamine 0.1mg 10%
Vitamin A IU 102IU
Vitamin A 24μg 3%
Vitamin B12 2μg 70%
Vitamin B6 0.2mg 13%
Vitamin C 0.2mg 0.2%
Vitamin D IU 126IU
Vitamin D2 0μg
Vitamin D3 3μg
Vitamin E 0.5mg 3%
Vitamin K 5μg 4%
Zinc 1mg 5%
Sugar 0.5g
Sucrose 0g
Glucose 0.1g
Fructose 0.1g
Lactose 0g
Maltose 0.1g
Galactose 0g
Starch 4g
Saturated fats 2g 12%
Monounsaturated fats 1g
Polyunsaturated fats 1g
Trans fats 0.1g
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 0.3g
Glutamic acid 4g
Glycine 1g
Histidine 1g
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

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