1 fillet (141 g) Pesto Tilapia contains 180 calories.
In addition to its calorie content, Pesto Tilapia is also a good source of protein, vitamins, and minerals.
In this article, we'll explore the nutritional content and health benefits of Pesto Tilapia, as well as some tips for preparing and serving it.
Calories and Serving Size
One fillet of Pesto Tilapia weighing 141 g contains 180 calories. The recommended serving size for Pesto Tilapia is one fillet, which will provide you with about 20 grams of protein. To help control your calorie intake, you can pair Pesto Tilapia with a low-calorie side dish, such as steamed vegetables, salad, or quinoa.
Protein Content
Pesto Tilapia is a good source of protein, with one fillet providing about 20 grams. Protein is an important nutrient that is essential for building and repairing tissues in the body. Incorporating Pesto Tilapia into your diet can help you meet your daily protein needs and support muscle growth and repair.
Fat Content
Pesto Tilapia is a low-fat food, with less than 1 gram of fat per fillet. If you're trying to reduce your fat intake, Pesto Tilapia is a great choice for a healthy and satisfying meal. To add some healthy fats to your meal, you can serve Pesto Tilapia with a side of avocado or a drizzle of olive oil.
Carbohydrate Content
Pesto Tilapia is a low-carbohydrate food, with less than 1 gram of carbohydrates per fillet. If you're following a low-carb diet, Pesto Tilapia can be a great protein source that won't impact your carb intake. You can pair Pesto Tilapia with non-starchy vegetables or a low-carb side dish, such as cauliflower rice or zucchini noodles.
Vitamin Content
Pesto Tilapia is a good source of several vitamins, including vitamin D, vitamin B12, and vitamin B6. Vitamin D is important for bone health and helps the body absorb calcium. Vitamin B12 is essential for red blood cell formation and nerve function. Vitamin B6 is important for brain development and immune function. Incorporating Pesto Tilapia into your diet can help you meet your daily vitamin needs and support overall health and well-being.
Mineral Content
Pesto Tilapia is a good source of several minerals, including phosphorus, selenium, and potassium. Phosphorus is important for bone health and cell function. Selenium is essential for healthy immune function and thyroid function. Potassium is important for heart health and helps regulate blood pressure. Incorporating Pesto Tilapia into your diet can help you meet your daily mineral needs and support overall health and well-being.
Ingredients
The ingredients for Pesto Tilapia typically include tilapia fillets, pesto sauce, and seasonings. You can make your own pesto sauce using fresh basil, garlic, pine nuts, Parmesan cheese, and olive oil. Alternatively, you can purchase pre-made pesto sauce from the store for convenience. When selecting ingredients, aim for high-quality, fresh ingredients for the best flavor and nutritional value.
Preparation Tips
To prepare Pesto Tilapia, start by preheating your oven to 375°F. Place the tilapia fillet on a baking sheet lined with parchment paper. Spread pesto sauce over the top of the fillet, and sprinkle with salt and pepper to taste. Bake the tilapia in the preheated oven for 10 to 12 minutes, or until the fish is cooked through and the pesto sauce is lightly browned.
Health Benefits
Incorporating Pesto Tilapia into your diet can provide several health benefits. The high protein content of Pesto Tilapia can support muscle growth and repair, while the low-fat and low-carb content can help with weight management and blood sugar control. Additionally, the vitamin and mineral content of Pesto Tilapia can support overall health and well-being.
Ways to Serve
Pesto Tilapia can be served in a variety of ways, depending on your preferences. Some delicious serving suggestions include pairing Pesto Tilapia with roasted vegetables, serving it over a bed of quinoa or brown rice, or using it as a topping for a salad. Experiment with different flavor combinations to find your favorite way to serve Pesto Tilapia!
Frequently Asked Questions about Pesto Tilapia
1. How is the Pesto Tilapia prepared?
The Pesto Tilapia is usually filleted and coated with a layer of pesto sauce that is made with basil, Parmesan cheese, garlic, and olive oil. The fillet is then baked or grilled until it's cooked through and has a slightly crispy crust.
2. How many calories does the Pesto Tilapia contain?
A fillet of Pesto Tilapia typically contains around 180 calories, which makes it a healthy and low-calorie option for those who are watching their weight.
3. Is the Pesto Tilapia high in protein?
Yes, the Pesto Tilapia is a good source of protein, with a 141-gram fillet containing about 23 grams of protein. This makes it an excellent choice for people who are looking for a protein-rich meal.
4. What are the nutritional benefits of Pesto Tilapia?
Pesto Tilapia is rich in omega-3 fatty acids, which are essential for maintaining heart health, reducing inflammation, and boosting brain function. It is also low in saturated fats and contains high amounts of vitamins and minerals like vitamin B12, potassium, and selenium.
5. How can I prepare Pesto Tilapia at home?
You can prepare Pesto Tilapia at home by first seasoning the fillet with salt and pepper, then coating it with a layer of pesto sauce. Bake it in the oven for about 15-20 minutes or until the fish is cooked through. You can also grill the fillet on a hot grill for a few minutes on each side until it's cooked through and has grill marks.