Broiled Tilapia Parmesan
1 piece of broiled tilapia parmesan contains 197 Calories. The macronutrient breakdown is 4% carbs, 46% fat, and 50% protein. This is a good source of proteins (44% of your Daily Value), potassium (8% of your Daily Value), and vitamin b12 (79% of your Daily Value).
- Makes
- 4 piece
- Prep Time
- 5 minutes
- Cook Time
- 10 minutes
Ingredients
Directions
- Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil. In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside. Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.
Nutrition Facts
For 1 piece of broiled tilapia parmesan (135g)
Nutrient | Value | %DV |
---|---|---|
Calories | 197 | |
Fats | 10g | 13% |
Saturated fats | 5g | 27% |
Trans fats | 0.3g | |
Cholesterol | 78mg | 26% |
Sodium | 323mg | 14% |
Carbs | 2g | 1% |
Net carbs | 2g | |
Fiber | 0.1g | 0.2% |
Sugar | 0.5g | |
Proteins | 25g | |
Calcium | 69mg | 5% |
Iron | 1mg | 4% |
Potassium | 365mg | 8% |
Vitamin D | 4μg | 18% |
Vitamins and Minerals | ||
Alpha carotene | 0.1μg | |
Beta carotene | 16μg | |
Caffeine | 0mg | |
Choline | 51mg | 9% |
Copper | 0.1mg | 9% |
Fluoride | 0.2μg | |
Folate (B9) | 29μg | 7% |
Lycopene | 0.2μg | |
Magnesium | 34mg | 8% |
Manganese | 0.1mg | 2% |
Niacin | 4mg | 28% |
Pantothenic acid | 1mg | 12% |
Phosphorus | 235mg | 34% |
Retinol | 64μg | |
Riboflavin (B2) | 0.1mg | 7% |
Selenium | 50μg | 90% |
Theobromine | 0mg | |
Thiamine | 0mg | 3% |
Vitamin A IU | 240IU | |
Vitamin A | 65μg | 7% |
Vitamin B12 | 2μg | 79% |
Vitamin B6 | 0.2mg | 11% |
Vitamin C | 2mg | 2% |
Vitamin D IU | 146IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 4μg | |
Vitamin E | 1mg | 5% |
Vitamin K | 5μg | 4% |
Zinc | 1mg | 6% |
Sugars | ||
Sugar | 0.5g | |
Sucrose | 0.1g | |
Glucose | 0.2g | |
Fructose | 0.2g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0.2g | |
Fats | ||
Saturated fats | 5g | 27% |
Monounsaturated fats | 3g | |
Polyunsaturated fats | 1g | |
Trans fats | 0.3g | |
Fatty Acids | ||
Total omega 3 | 0.3g | |
Total omega 6 | 1g | |
Alpha Linolenic Acid (ALA) | 0.1g | |
Docosahexaenoic Acid (DHA) | 0.1g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0.1g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 2g | |
Aspartic acid | 3g | |
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 | 0.3g | |
Tyrosine | 1g | |
Valine | 1g |