Tilapia and veggies in foil packet
Nutrition per serving
Protocol Compatibility
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List of Ingredients
Edit IngredientsInstructions
- Cut the vegetables into strips.
- Place the tilapia fillet (or your preferred white fish) on a square of aluminum foil measuring approximately 30x30 cm.
- Add the vegetables on top.
- Drizzle with olive oil and season with salt, pepper, and parsley.
- Seal the foil by folding the edges to trap the steam inside the packet.
- Cook for 10 minutes at a high temperature in an air fryer or convection oven, or in a covered pot with 1/2 cup of water (ensure the water in the pot does not seep into the foil packet).
- Let it cool for 5 minutes before opening the packet and serving.
Nutrition Dashboard
This recipe makes 1 serving.
Targets
Calories
of 2000.0 kcal
of target
Reference targets
Calorie Composition
Dominant macro
|
62%
29.7g |
Fats
|
|
25%
26.7g |
Proteins
|
|
13%
13.7g |
Net Carbs
|
Targets
Water
Fiber
Protein
Net Carbs
Total Fat
Sodium
ANALYSIS
Animal vs Plant
Leaning
| Animal | vs | Plant |
| 25% | Energy | 75% |
| 87% | Protein | 13% |
Omega 3/6 - Balance
Balanced
Pro-Inflamatory
Raise Omega-6 or Lower Omega-3
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 95/100 | Excellent |
 |
Fiber Density Score | 100/100 | Excellent |
 |
Protein Density Score | 79/100 | High |
 |
Vitamin Density Score | 100/100 | Excellent |
 |
Mineral Density Score | 100/100 | Excellent |
Compare nutritional quality for the same energy budget. The calorie basis is 2,000 kcal: conceptually, scale an ingredient or recipe to 2,000 kcal and compare its nutrients with the reference targets. This is a comparison tool, not a suggested portion or a personal daily intake report.
How to use these scores
Fiber is compared with its standard Daily Value. Protein uses three times its standard Daily Value. Vitamin and mineral scores cap each nutrient’s Daily Value contribution at 100% before averaging, then adjust that average to 2,000 kcal. The overall score averages fiber, protein, vitamin and mineral scores; scores are capped at 100. Missing nutrient data contributes zero. These reference scores do not change with your personal targets.
Use protein and fiber scores to shortlist ingredients or recipes that help meet your goals within your calorie budget. Compare foods used for the same purpose, then check realistic portions and the detailed nutrient amounts. A high score alone does not establish a balanced diet.
Nutrient Details
General
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 448 kcal |
22%
|
| Protein | 27 g |
53%
|
| Water | 373 g |
10%
|
| Fiber | 7 g |
23%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 0 mg | -- |
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 522 ug |
58%
|
| Vitamin C | 169 mg |
188%
|
| Vitamin E | 5 mg |
35%
|
| Vitamin D | 4 ug |
18%
|
| Vitamin K1 | 388 ug |
323%
|
| Vitamin K2 | 0 mcg | -- |
| Vitamin B1 | 0 mg |
12%
|
| Vitamin B2 | 0 mg |
17%
|
| Vitamin B3 | 6 mg |
38%
|
| Vitamin B5 | 1 mg |
18%
|
| Vitamin B6 | 1 mg |
42%
|
| Vitamin B7 | 1 ug |
4%
|
| Vitamin B9 | 123 ug |
31%
|
| Vitamin B12 | 2 ug |
76%
|
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 101 mg |
10%
|
| Chromium | 13 ug |
36%
|
| Copper | 0 mg |
39%
|
| Iodine | 20 ug |
14%
|
| Iron | 4 mg |
19%
|
| Manganese | 1 mg |
33%
|
| Magnesium | 85 mg |
21%
|
| Phosphorus | 324 mg |
46%
|
| Potassium | 1155 mg |
25%
|
| Selenium | 49 ug |
89%
|
| Sodium | 284 mg |
12%
|
| Zinc | 1 mg |
11%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 20 g |
7%
|
| Net Carbs | 14 g |
27%
|
| Sugars | 12 g |
24%
|
| Starches | 1 g |
1%
|
| Fiber | 7 g |
23%
|
| Soluble Fiber | 1 g |
13%
|
| Insoluble Fiber | 1 g |
6%
|
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 27 g |
53%
|
| Alanine | 2 g |
31%
|
| Arginine † | 2 g |
32%
|
| Aspartic Acid | 3 g |
61%
|
| Cysteine † | 0 g | -- |
| Glutamic Acid † | 4 g |
84%
|
| Glycine † | 1 g |
26%
|
| Histidine * | 1 g |
12%
|
| Isoleucine * ^ | 1 g |
24%
|
| Leucine * ^ | 2 g |
40%
|
| Lysine * | 2 g |
45%
|
| Methionine * | 1 g |
102%
|
| Phenylalanine * | 1 g |
22%
|
| Proline † | 1 g |
20%
|
| Serine | 1 g |
21%
|
| Taurine | 0 g | -- |
| Threonine * | 1 g |
25%
|
| Tryptophan * | 0 g |
30%
|
| Tyrosine † | 1 g |
17%
|
| Valine * ^ | 1 g |
25%
|
* Essential amino acid, ^ Branched-chain amino acid, † Conditionally essential amino acid
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Total Fat | 30 g |
42%
|
| Monounsaturated | 20 g |
102%
|
| Polyunsaturated | 3 g |
17%
|
| Omega-3 | 0 g |
1%
|
| Omega-3 ALA | 0 g |
0%
|
| Omega-3 DHA | 0 g |
1%
|
| Omega-3 EPA | 0 g |
0%
|
| Omega-6 | 0 g | -- |
| Omega-6 AA | 0 g | -- |
| Omega-6 AL | 0 g | -- |
| Saturated | 5 g |
23%
|
| Trans Fat | 0 g | -- |
| Cholesterol | 58 mg |
19%
|
Others
| Nutrient | Amount | % DV |
|---|---|---|
| NAC | 0 mg | -- |
| Fisetin | 0 mg | -- |
| Quercetin | 4 mg |
2%
|
| Apigenin | 0 mg | -- |
| Astaxanthin | 0 mg | -- |
| Choline | 62 mg |
11%
|
| Betaine | 26 mg |
3%
|
| Inositol | 0 mg | -- |
| Lycopene | 8490 mg |
849%
|
| Lutein | 119 mg |
12%
|
| Zeaxanthin | 0 mg | -- |
| Piperine | 0 mg | -- |
| Curcumin | 0 mg | -- |
| Withanolides | 0 mg | -- |
| Hyaluronic Acid | 0 mg | -- |
| Boron | 0 mg | -- |
| Strontium | 0 mg | -- |
| Theobromine | 0 mg | -- |
| Ergothioneine | 0 mg | -- |
| Creatine | 0 mg | -- |