Nutrition Facts
Servings Per Recipe: 5
Serving Size: 1 serving
Amount Per Serving
Calories 291.1
Total Fat 13.3 g
Saturated Fat 1.7 g
Polyunsaturated Fat 3.4 g
Monounsaturated Fat 6.8 g
Cholesterol 106.2 mg
Sodium 95.3 mg
Potassium 17.3 mg
Total Carbohydrate 11.7 g
Dietary Fiber 0.2 g
Sugars 0.5 g
Protein 28.9 g
Vitamin A 1.1 %
Vitamin B-12 1.5 %
Vitamin B-6 0.8 %
Vitamin C 0.0 %
Vitamin D 1.1 %
Vitamin E 11.8 %
Calcium 2.7 %
Copper 0.5 %
Folate 3.9 %
Iron 5.7 %
Magnesium 0.6 %
Manganese 2.2 %
Niacin 1.9 %
Pantothenic Acid 1.4 %
Phosphorus 2.2 %
Riboflavin 4.4 %
Selenium 6.9 %
Thiamin 3.6 %
Zinc 0.9 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Calories in Panko Crusted Tilapia

View the full Panko Crusted Tilapia Recipe & Instructions

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Panko Crusted Tilapia

138 calories of Tilapia filet, raw, (5 oz)

96 calories of Canola Oil, (0.05 cup)

36 calories of Panko, (0.15 cup)

23 calories of Flour, white, (0.05 cup)

13 calories of Egg, fresh, whole, raw, (0.20 medium)


Nutrition & Calorie Comments  

This is good, but if you skip the oil dunking and just bake it for 10-12 minutes, it's just as tasty, and cuts the oil calories right out. :)