Tortilla crusted tilapia is a popular seafood dish that can be found in the freezer section of many Costco stores. This flavorful and convenient meal option combines the mild taste of tilapia with a crispy tortilla coating, creating a delicious and satisfying meal for seafood lovers. However, it’s important to be mindful of its nutrition content, especially if you’re watching your calorie intake or dietary preferences.
Serving Size and Calories
One of the first things to consider when assessing the nutrition of tortilla crusted tilapia from Costco is the serving size. The typical serving size for this product is around 2 pieces (approximately 4 ounces each). In this serving, you can expect to find approximately 220-240 calories. Keep in mind that the calorie content may vary slightly depending on the specific brand or packaging, so always check the product label for precise information.
Tilapia is known for being a good source of lean protein, and the tortilla crusted version is no exception. In a serving of two pieces, you can expect to get around 13-15 grams of protein. Protein is essential for muscle growth and repair, making this dish a suitable choice for those looking to meet their protein requirements.
Fat and Sodium
While tilapia is relatively low in fat, the tortilla crust does add some fat content to the dish. In a typical serving of tortilla crusted tilapia, you might find around 10-12 grams of fat. Additionally, processed foods like this can often be higher in sodium. Expect to see approximately 400-600 milligrams of sodium per serving, depending on the brand and specific product.
Carbohydrates and Fiber
The tortilla crust adds carbohydrates to the dish. You can expect to find around 15-20 grams of carbohydrates in a typical serving. However, the fiber content is usually quite low, with only about 1-2 grams per serving. If you’re monitoring your carbohydrate intake or looking for a higher-fiber option, you may want to pair this with a side of vegetables or a salad.
In terms of micronutrients, tortilla crusted tilapia from Costco typically provides essential minerals such as phosphorus, selenium, and magnesium. These minerals are vital for various bodily functions, including bone health, immune support, and muscle function. Additionally, tilapia is a good source of B vitamins, especially vitamin B12, which is important for nerve function and energy metabolism.
Watch Your Portions and Ingredients
When enjoying tortilla crusted tilapia from Costco, it’s essential to be mindful of portion sizes and the specific product’s ingredients. Some variations may contain additional ingredients, like spices or seasonings, which can impact the overall nutrition profile. It’s always a good practice to read the product label and ingredient list to know precisely what you’re consuming.
Tortilla crusted tilapia from Costco can be a tasty and convenient meal option for seafood enthusiasts. While it offers several nutritional benefits, it’s crucial to consider your dietary goals and restrictions. If you’re watching your calorie intake or trying to limit your sodium and fat consumption, it’s wise to consume this dish in moderation. Additionally, consider complementing your meal with a side of vegetables or a fresh salad to balance your nutrient intake. Remember to always check the product label for precise nutritional information, and enjoy this delicious seafood dish in a way that aligns with your health and wellness objectives