Fish, tilapia, baked or broiled, coated
Common food
Photo: Wikipedia
Baked or broiled coated tilapia is a lean, flaky white fish with a crisp, golden-brown crust that gives way to a tender, mild interior. Its nutrition profile is impressively high in protein relative to its calorie count, making it a staple for health-conscious eaters. The coating—often a light breadcrumb or cornmeal mix—adds a satisfying crunch without overwhelming the fish's delicate flavor.
Calorie split: 50% protein · 17% carbs · 33% fat
↓ Full nutrition💚 Why it's loved
People love coated tilapia for its satisfying crunch and mild, non-fishy taste that pairs well with a variety of seasonings and sauces. Its versatility allows it to be a centerpiece in everything from tacos to salads, making it a go-to for both simple and elaborate meals.
⚠️ Watch-outs & how to enjoy it better
The coating can add extra sodium or refined carbs, which may be a concern for those monitoring blood sugar or salt intake. To counteract this, opt for whole-grain or almond flour coatings, use herbs and spices for flavor instead of salt, and pair the fish with fiber-rich vegetables to slow carbohydrate absorption.
Key benefits
- Excellent source of lean protein for muscle maintenance
- Low in calories, ideal for weight management
- Contains essential nutrients like selenium and B vitamins
- Quick-cooking and versatile for weeknight meals
- Mild flavor makes it approachable for picky eaters
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Tilapia is one of the most farmed fish globally, but it's not a single species—it refers to over 100 species of cichlid fish, with Nile tilapia being the most common in aquaculture.
Full nutrition (USDA data · scales with serving)
| Water | 62.3 g |
| Energy | 180 kcal |
| Protein | 22.3 g |
| Total lipid (fat) | 6.6 g |
| Carbohydrate, by difference | 7.8 g |
| Fiber, total dietary | 0.30 g |
| Total Sugars | 0.14 g |
| Calcium, Ca | 21.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 32.0 mg |
| Phosphorus, P | 194 mg |
| Potassium, K | 333 mg |
| Sodium, Na | 318 mg |
| Zinc, Zn | 0.45 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 45.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.11 mg |
| Niacin | 4.8 mg |
| Vitamin B-6 | 0.19 mg |
| Folate, total | 39.0 ug |
| Folic acid | 13.0 ug |
| Folate, food | 26.0 ug |
| Folate, DFE | 48.0 ug |
| Choline, total | 49.5 mg |
| Vitamin B-12 | 1.5 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 22.0 ug |
| Retinol | 21.0 ug |
| Carotene, beta | 9.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 7.0 ug |
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 3.3 ug |
| Vitamin K (phylloquinone) | 5.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.9 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.17 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.37 g |
| Fatty acids, total monounsaturated | 2.2 g |
| MUFA 16:1 | 0.13 g |
| MUFA 18:1 | 2.0 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.18 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.05 g |
| PUFA 22:6 n-3 (DHA) | 0.09 g |
| Cholesterol | 60.0 mg |
Amino acid profile (per 100g)
Estimated from Fish, fish sticks, frozen, prepared — USDA does not publish this profile for Fish.
| Tryptophan | 0.12 g |
| Threonine | 0.37 g |
| Isoleucine | 0.43 g |
| Leucine | 0.85 g |
| Lysine | 0.80 g |
| Methionine | 0.30 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.29 g |
| Valine | 0.50 g |
| Arginine | 0.59 g |
| Histidine | 0.23 g |
| Alanine | 0.55 g |
| Aspartic acid | 0.82 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.47 g |
| Proline | 0.78 g |
| Serine | 0.49 g |
| Hydroxyproline | 0.00 g |
FAQ
Is coated tilapia healthy?
Yes, it's a lean protein source with low fat and calories, but the coating can add carbs and sodium. Choose light, whole-grain coatings for a healthier option.
How do I prevent the coating from falling off?
Pat the fish dry before coating, use a light layer of flour or egg wash as a binder, and bake or broil on a preheated sheet to ensure the crust sets quickly.
Can I use frozen tilapia for this?
Absolutely. Thaw it completely in the refrigerator, pat dry, and then coat and cook as usual. Frozen tilapia is often just as fresh-tasting when prepared properly.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.80 kcal/g · 50% calories from protein · 0.3 g fiber · 0.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.95 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.