Directions:
- Preheat oven to 400 degrees.
- Very lightly brush olive oil onto 4 pieces of parchment paper (one side only).
- Mix spices in a small bowl.
- Place one tilapia fillet in the center of parchment paper, top with mixed seasonings and a slice or two of lemon. Fold parchment paper to make a (mostly) airtight container. Repeat for each fillet.
- Bake on a cookie sheet for about 15 minutes, or until fish is flaky.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 465.39 Kcal (1948 kJ) | ||
| Calories from fat | 92.34 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.26g | 16% | |
|---|---|---|---|
| Cholesterol | 226.8mg | 76% | |
| Sodium | 237.32mg | 10% | |
| Potassium | 1467.03mg | 31% | |
| Total Carbs | 5.95g | 2% | |
| Sugars | 1.62g | 6% | |
| Dietary Fiber | 2.15g | 9% | |
| Protein | 91.43g | 183% | |
| Vitamin C | 28.7mg | 48% | |
| Iron | 5.4mg | 30% | |
| Calcium | 73.8mg | 7% | |
| Amount Per 100 g | |||
| Calories | 91.29 Kcal (382 kJ) | ||
| Calories from fat | 18.11 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.01g | 16% | |
|---|---|---|---|
| Cholesterol | 44.49mg | 76% | |
| Sodium | 46.55mg | 10% | |
| Potassium | 287.78mg | 31% | |
| Total Carbs | 1.17g | 2% | |
| Sugars | 0.32g | 6% | |
| Dietary Fiber | 0.42g | 9% | |
| Protein | 17.94g | 183% | |
| Vitamin C | 5.6mg | 48% | |
| Iron | 1.1mg | 30% | |
| Calcium | 14.5mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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