Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
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From the kitchen of Cookin Canuck. www.cookincanuck.com
Ingredients
4 (6 oz. each) fillets tilapia
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
Amount Per Serving
1 servings in recipe 		tilapia
0.0g 		arugula
24.0g 		walnuts
13.16g 		garlic
2.61g 		parmesan cheese
25.0g 		olive oil
54.0g 		kosher salt
1.5g 		pepper
0.53g 		kosher salt
1.5g 		pepper
0.53g 		panko breadcrumbs
36.0g 		Total Per Serving Total for Recipe
Protein (g) n/a 0.62 2.0 0.17 9.62 0.0 0.0 0.06 0.0 0.06 4.81 17.33 17.33
Total Fat (g) n/a 0.16 8.58 0.01 7.15 54.0 0.0 0.02 0.0 0.02 1.91 71.85 71.85
Carbohydrates (g) n/a 0.88 1.8 0.86 1.02 0.0 0.0 0.34 0.0 0.34 25.91 31.16 31.16
Ash (g) n/a 0.34 0.23 0.04 2.01 0.0 1.5 0.02 1.5 0.02 1.03 6.69 6.69
Calories (kcal) n/a 6.0 86.083 3.889 107.75 477.36 0.0 1.352 0.0 1.352 142.2 825.985 825.985
Starch (g) n/a n/a 0.01 n/a n/a n/a n/a n/a n/a n/a 21.48 21.49 21.49
Sucrose (g) n/a n/a 0.32 n/a 0.04 n/a n/a n/a n/a n/a 0.0 0.36 0.36
Glucose (dextrose) (g) n/a n/a 0.01 n/a 0.04 n/a n/a n/a n/a n/a 0.66 0.7 0.7
Fructose (g) n/a n/a 0.01 n/a 0.04 n/a n/a n/a n/a n/a 0.89 0.93 0.93
Lactose (g) n/a n/a 0.0 n/a 0.04 n/a n/a n/a n/a n/a 0.0 0.04 0.04
Maltose (g) n/a n/a 0.0 n/a 0.04 n/a n/a n/a n/a n/a 0.69 0.73 0.73
Alcohol (g) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Water (g) n/a 22.01 0.54 1.53 5.21 0.0 0.0 0.06 0.0 0.06 2.34 31.75 31.75
Caffeine (mg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Sugars (g) n/a 0.49 0.34 0.03 0.23 0.0 0.0 0.0 0.0 0.0 2.23 3.33 3.33
Galactose (g) n/a n/a n/a n/a 0.04 n/a n/a n/a n/a n/a 0.0 0.04 0.04
Dietary Fiber (g) n/a 0.4 0.9 0.1 0.0 0.0 0.0 0.1 0.0 0.1 1.6 3.2 3.2
Calcium (mg) n/a 38.4 12.899 4.724 277.25 0.54 0.36 2.316 0.36 2.316 65.88 405.046 405.046
Iron (mg) n/a 0.35 0.38 0.04 0.23 0.3 0.0 0.15 0.0 0.15 1.74 3.36 3.36
Magnesium (mg) n/a 11.28 20.797 0.653 9.5 0.0 0.015 1.028 0.015 1.028 15.48 59.796 59.796
Phosphorus (mg) n/a 12.48 45.542 3.993 182.25 0.0 0.0 0.917 0.0 0.917 59.4 305.499 305.499
Potassium (mg) n/a 88.56 58.047 10.466 31.25 0.54 0.12 6.673 0.12 6.673 70.56 273.008 273.008
Sodium (mg) n/a 6.48 0.263 0.444 382.25 1.08 581.37 0.233 581.37 0.233 263.52 1817.243 1817.243
Zinc (mg) n/a 0.11 0.41 0.03 0.97 0.0 0.0 0.01 0.0 0.01 0.52 2.06 2.06
Copper (mg) n/a 0.019 0.209 0.008 0.06 0.0 0.0 0.006 0.0 0.006 0.094 0.403 0.403
Manganese (mg) n/a 0.077 0.449 0.044 0.023 0.0 0.002 0.03 0.002 0.03 0.331 0.986 0.986
Selenium (mcg) n/a 0.1 0.6 0.4 4.4 0.0 0.0 0.0 0.0 0.0 9.1 14.6 14.6
Vitamin A, IU (IU) n/a 569.52 2.633 0.235 110.5 0.0 0.0 1.585 0.0 1.585 0.0 686.057 686.057
Retinol (mcg) n/a 0.0 0.0 0.0 29.25 0.0 0.0 0.0 0.0 0.0 0.0 29.25 29.25
Vitamin A, RAE (mcg_RAE) n/a 28.56 0.132 0.0 30.0 0.0 0.0 0.08 0.0 0.08 0.0 58.851 58.851
Beta Carotene (mcg) n/a 341.76 1.58 0.131 7.75 0.0 0.0 0.827 0.0 0.827 0.0 352.874 352.874
Vitamin E (mg) n/a 0.1 0.09 0.0 0.07 7.75 0.0 0.0 0.0 0.0 0.03 8.05 8.05
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.032 0.0 0.032 0.0 0.064 0.064
Lutein + zeaxanthin (mcg) n/a 853.2 1.185 0.418 0.0 0.0 0.0 1.087 0.0 1.087 0.0 856.975 856.975
Tocopherol, beta (mg) n/a n/a 0.02 n/a n/a 0.06 n/a 0.0 n/a 0.0 0.01 0.09 0.09
Tocopherol, gamma (mg) n/a n/a 2.74 n/a n/a 0.45 n/a 0.02 n/a 0.02 0.27 3.51 3.51
Tocopherol, delta (mg) n/a n/a 0.25 n/a n/a 0.0 n/a 0.0 n/a 0.0 0.06 0.31 0.31
Vitamin C (mg) n/a 3.6 0.2 0.8 0.0 0.0 0.0 0.1 0.0 0.1 0.0 4.8 4.8
Thiamin (mg) n/a 0.01 0.045 0.005 0.008 0.0 0.0 0.001 0.0 0.001 0.349 0.417 0.417
Riboflavin (mg) n/a 0.022 0.02 0.003 0.123 0.0 0.0 0.001 0.0 0.001 0.144 0.313 0.313
Niacin (mg) n/a 0.074 0.149 0.018 0.028 0.0 0.0 0.006 0.0 0.006 2.387 2.668 2.668
Pantothenic acid (mg) n/a 0.106 0.075 0.016 0.083 0.0 0.0 n/a 0.0 n/a 0.198 0.477 0.477
Vitamin B-6 (mg) n/a 0.017 0.071 0.032 0.013 0.0 0.0 0.002 0.0 0.002 0.043 0.18 0.18
Folate (mcg) n/a 23.28 12.899 0.078 2.5 0.0 0.0 0.053 0.0 0.053 38.52 77.384 77.384
Vitamin B-12 (mcg) n/a 0.0 0.0 0.0 0.57 0.0 0.0 0.0 0.0 0.0 0.13 0.69 0.69
Choline (mg) n/a 3.7 5.2 0.6 3.9 0.2 0.0 0.1 0.0 0.1 5.3 18.8 18.8
Folic acid (mcg) n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 29.52 29.52 29.52
Tryptophan (g) n/a n/a 0.022 0.002 0.13 0.0 0.0 n/a 0.0 n/a 0.058 0.212 0.212
Threonine (g) n/a n/a 0.079 0.004 0.365 0.0 0.0 n/a 0.0 n/a 0.155 0.603 0.603
Isoleucine (g) n/a n/a 0.083 0.006 0.493 0.0 0.0 n/a 0.0 n/a 0.194 0.776 0.776
Leucine (g) n/a n/a 0.154 0.008 0.93 0.0 0.0 n/a 0.0 n/a 0.346 1.438 1.438
Lysine (g) n/a n/a 0.055 0.007 0.745 0.0 0.0 n/a 0.0 n/a 0.155 0.962 0.962
Methionine (g) n/a n/a 0.032 0.002 0.255 0.0 0.0 n/a 0.0 n/a 0.083 0.371 0.371
Cystine (g) n/a n/a 0.028 0.002 0.03 0.0 0.0 n/a 0.0 n/a 0.101 0.16 0.16
Phenylalanine (g) n/a n/a 0.093 0.005 0.52 0.0 0.0 n/a 0.0 n/a 0.238 0.856 0.856
Tyrosine (g) n/a n/a 0.054 0.002 0.583 0.0 0.0 n/a 0.0 n/a 0.144 0.783 0.783
Valine (g) n/a n/a 0.099 0.008 0.63 0.0 0.0 n/a 0.0 n/a 0.216 0.952 0.952
Arginine (g) n/a n/a 0.3 0.016 0.393 0.0 0.0 n/a 0.0 n/a 0.198 0.907 0.907
Histidine (g) n/a n/a 0.051 0.003 0.273 0.0 0.0 n/a 0.0 n/a 0.108 0.435 0.435
Alanine (g) n/a n/a 0.092 0.003 0.29 0.0 0.0 n/a 0.0 n/a 0.173 0.558 0.558
Aspartic acid (g) n/a n/a 0.241 0.013 0.668 0.0 0.0 n/a 0.0 n/a 0.277 1.198 1.198
Glutamic acid (g) n/a n/a 0.371 0.021 2.175 0.0 0.0 n/a 0.0 n/a 1.483 4.051 4.051
Glycine (g) n/a n/a 0.108 0.005 0.19 0.0 0.0 n/a 0.0 n/a 0.176 0.48 0.48
Proline (g) n/a n/a 0.093 0.003 1.155 0.0 0.0 n/a 0.0 n/a 0.493 1.744 1.744
Serine (g) n/a n/a 0.122 0.005 0.573 0.0 0.0 n/a 0.0 n/a 0.238 0.937 0.937
Cholesterol (mg) n/a 0.0 0.0 0.0 22.0 0.0 0.0 0.0 0.0 0.0 0.0 22.0 22.0
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) n/a 0.022 0.807 0.002 4.325 7.457 0.0 0.005 0.0 0.005 0.432 13.056 13.056
Phytosterols (mg) n/a n/a 9.477 n/a n/a 119.34 0.0 0.488 0.0 0.488 2.88 132.672 132.672
Monounsaturated Fat (g) n/a 0.012 1.175 0.0 2.095 39.398 0.0 0.005 0.0 0.005 0.367 43.059 43.059
Polyunsaturated (g) n/a 0.077 6.209 0.007 0.293 5.681 0.0 0.006 0.0 0.006 0.742 13.019 13.019