Baked Teriyaki Tilapia

Dairy Free
Health score
10%
Baked Teriyaki Tilapia
35 min.
35
52kcal

Suggestions

Ingredients

  • 0.3 cup lite asian sesame dressing toasted kraft
  • 1.5 cups rice white instant uncooked
  • 16 oz stir-fry vegetables red frozen (broccoli, carrots, peppers, snow peas)
  • Tbsp teriyaki sauce reduced-sodium
  • 1.5 lb tilapia fillets 
  • cup water 

Equipment

  • oven
  • baking pan

Directions

  1. Heat oven to 375F.
  2. Combine vegetables, rice, water and teriyaki sauce in 13x9-inch baking dish sprayed with cooking spray.
  3. Top with fish; drizzle with dressing.
  4. Bake 30 min. or until fish flakes easily with fork.

Nutrition Facts

Calories52kcal
Protein35.78%
Fat25.53%
Carbs38.69%

Properties

Glycemic Index
1.29
Glycemic Load
0.55
Inflammation Score
-5
Nutrition Score
3.5960869815039%

Nutrients percent of daily need

Calories:52.43kcal
2.62%
Fat:1.51g
2.32%
Saturated Fat:0.28g
1.75%
Carbohydrates:5.14g
1.71%
Net Carbohydrates:4.53g
1.65%
Sugar:0.34g
0.38%
Cholesterol:9.72mg
3.24%
Sodium:80.11mg
3.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.76g
9.52%
Selenium:9.6µg
13.71%
Vitamin A:658.95IU
13.18%
Vitamin B3:1.19mg
5.96%
Vitamin B12:0.31µg
5.12%
Phosphorus:47.51mg
4.75%
Folate:18.64µg
4.66%
Vitamin D:0.6µg
4.02%
Vitamin B1:0.06mg
3.88%
Manganese:0.08mg
3.76%
Iron:0.5mg
2.76%
Potassium:93.23mg
2.66%
Vitamin B6:0.05mg
2.47%
Fiber:0.61g
2.45%
Magnesium:9.57mg
2.39%
Copper:0.04mg
1.76%
Vitamin C:1.35mg
1.63%
Vitamin K:1.61µg
1.53%
Vitamin B2:0.03mg
1.47%
Vitamin B5:0.13mg
1.34%
Vitamin E:0.2mg
1.32%
Zinc:0.18mg
1.2%