Your Recipe

Tilapia with Corn Salsa

Ingredient Amount Calories
Peppers, raw, red, sweet 18.6g 5kcal
Black beans 425.243g 561kcal
Salt, table 1.4g 0kcal
Olive oil 14g 124kcal
Black pepper 0.575g 1kcal
Onions, spring or scallions (includes tops and bulb), raw 26g 8kcal
Corn, sweet, white, canned, whole kernel, drained solids 311.845g 209kcal
Fish, tilapia, raw 113.4g 109kcal
Salad dressing, italian dressing, commercial, regular 131g 314kcal

Recipe Instructions:

Ingredients
4 tilapia fillets (6 ounces each)
1 tablespoon olive oil
1/4 teaspoon salt
1/4 teaspoon pepper
1 can (15 ounces) black beans, rinsed and drained
1 can (11 ounces) whole kernel corn, drained
1/2 cup Italian salad dressing
2 tablespoons chopped green onion
2 tablespoons chopped sweet red pepper
Directions
Drizzle both sides of fillets with oil; sprinkle with salt and pepper.
Broil 4-6 in. from the heat until fish flakes easily with a fork, 5-7 minutes. Meanwhile, in a small bowl, combine the remaining ingredients. Serve with the fish.

Nutrition Facts
Portion Size 261 g | ml
Amount Per Portion 333
1393
kcal
kilojoules
% Daily Value *
Total Fat 12g 16%
Saturated Fat 2g 10%
Sodium 638mg 28%
Total Carbohydrate 41g 15%
Dietary Fiber 11g 40%
Sugar 7.7g
Protein 17g 34%
Vitamin D 0.9mcg 4%
Calcium 44mg 3%
Iron 2.8mg 16%
Potassium 623mg 13%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 11.244 mcg 1%
Thiamin [B1] 0.314 mg 26%
Riboflavin [B2] 0.159 mg 12%
Niacin [B3] 2.551 mg 16%
Pantothenic acid [B5] 0.58 mg 12%
Vitamin B6 0.187 mg 11%
Cobalamin [B12] 0.448 mcg 0%
Floate [B9] 201.935 mcg 0%
Vitamin C 8.708 mg 10%
Vitamin D 0.879 mcg 4%
Vitamin E 2.44 mg 16%
Vitamin K 38.27 mcg 32%
Betaine 6.173 mg 0%
Choline 62.092 mg 11%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 41.2 g 15%
Sugars 7.7 g 15%
Dietary fiber 11.1 g 40%
Carbohydrate 25.6 g 0%
Net carbs 33.5g
Aminoacids
Nutrient Amount DV
Alanine 0.896 g 0%
Arginine 1.043 g 0%
Aspartic acid 1.952 g 0%
Cysteine 0.194 g 0%
Glutamic acid 2.753 g 0%
Glycine 0.74 g 0%
Histidine 0.45 g 0%
Isoleucine 0.747 g 0%
Leucine 1.447 g 0%
Lysine 1.338 g 0%
Methionine 0.356 g 0%
Phenylalanine 0.831 g 0%
Proline 0.85 g 0%
Serine 0.854 g 0%
Threonine 0.73 g 0%
Tryptophan 0.191 g 0%
Tyrosine 0.533 g 0%
Valine 0.865 g 0%
Minerals
Nutrient Amount DV
Calcium 43.9 mg 3%
Copper 0.28 mg 31%
Fluoride 0.06 mcg 0%
Iron 2.84 mg 16%
Magnesium 95.95 mg 23%
Manganese 0.58 mg 25%
Phosphorus 241.65 mg 19%
Potassium 623.16 mg 13%
Selenium 14.38 mcg 26%
Sodium 637.81 mg 28%
Zinc 1.6 mg 15%
Other
Nutrient Amount DV
Water 186.355 g 0%
Ash 3.467 g 0%