Tortilla crusted tilapia

Dinner

Item Rating: 69/100

1 serving (113 grams) contains 200 calories, 16.0 grams of protein, 9.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (237.4g)

Calories		420.2
% Daily Value*
Total Fat		18.9 g	24%
	Saturated Fat	4.2 g	21%
	Polyunsaturated Fat	0 g
Cholesterol		84.0 mg	28%
Sodium		840.3 mg	36%
Total Carbohydrates		31.5 g	11%
	Dietary Fiber	2.1 g	7%
	Sugars	2.1 g
protein		33.6 g	67%
Vitamin D		210.1 mcg	1050%
Calcium		42.0 mg	3%
Iron		2.1 mg	11%
Potassium		525.2 mg	11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🥩 High protein

Source of Calories

Fat: 170 cal (39.5%)

Protein: 134 cal (31.2%)

Carbs: 126 cal (29.3%)

About Tortilla crusted tilapia

Tortilla Crusted Tilapia is a flavorful dish featuring tilapia filets coated with a seasoned tortilla crust and baked or pan-fried for a crispy texture. Tilapia is a mild white fish that originates from freshwater habitats across the globe and is a common component of Latin American and Caribbean cuisines. This preparation adds a crunchy texture to the tender fish, complementing its lean and high-protein profile. Tilapia is low in fat, making it a heart-healthy choice, while the tortilla coating provides a dose of carbohydrates. A single serving of prepared tortilla crusted tilapia typically contains around 20 grams of protein, less than 5 grams of fat, and a moderate amount of calories, making it a balanced addition to many diets.

Health Benefits

• High in protein (approximately 20 grams per serving), promoting muscle repair and maintenance.
• Rich in selenium, an essential mineral that supports immune function and thyroid health.
• Contains omega-3 fatty acids, which contribute to heart and brain health.
• Provides vitamin B12, crucial for red blood cell production and nervous system health.

Dietary Considerations

Allergens: Contains fish, wheat (if tortillas contain gluten), corn (from tortillas)

Suitable for: High-protein diets, pescatarian diets

Not suitable for: Gluten-free diets (unless gluten-free tortillas are used), fish-free diets, vegan diets

Selection and Storage

Store raw tilapia in the refrigerator at 32°F (0°C) and use within 1-2 days. If prepared, consume within 2-3 days or freeze for up to 3 months for best quality.

Common Questions About Tortilla crusted tilapia Nutrition

Is tortilla-crusted tilapia high in protein?

Yes, tortilla-crusted tilapia is high in protein. On average, a serving (about 4 ounces) contains approximately 15-20 grams of protein, which supports muscle growth and repair. It's also a lean protein source, though the tortilla crust adds extra calories and carbohydrates.

Can I eat tortilla-crusted tilapia on a keto diet?

Tortilla-crusted tilapia is generally not ideal for a keto diet due to the tortilla coating, which adds significant carbohydrates. For a keto-friendly option, you can prepare tilapia with almond flour or pork rind crust instead of tortillas.

What are the health benefits of eating tortilla-crusted tilapia?

Tilapia is rich in protein and low in saturated fat, making it heart-healthy and supportive of weight management. It also provides essential nutrients like selenium and vitamin B12. However, the tortilla crust can add refined carbs and extra calories, which may not align with some dietary goals.

What is the recommended serving size for tortilla-crusted tilapia?

The recommended serving size for tortilla-crusted tilapia is typically 3-4 ounces, which provides approximately 200 calories, depending on preparation. Pair it with low-calorie vegetables or a salad for a balanced meal.

How does tortilla-crusted tilapia compare to pan-seared tilapia in terms of nutrition?

Tortilla-crusted tilapia tends to be higher in calories and carbohydrates due to the coating, while pan-seared tilapia is lower in carbs and calories and maintains a similar protein content. Pan-seared tilapia is a healthier option if you're looking for a lighter or lower-carb meal.

Data Sources & Scientific References