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Blackened Tilefish

Blackened Tilefish

EverydayCooked

Blackened tilefish is a saltwater fish prepared using a high-heat Cajun cooking technique that creates a charred crust of paprika, cayenne, and thyme. This method enhances the fish’s naturally firm, moist texture and mild sweetness while adding bold, smoky flavors without heavy oils. A lean protein source, it is rich in selenium and B vitamins, offering a nutrient-dense option for low-calorie diets. Tilefish is sustainably harvested in Atlantic waters, distinguishing it from higher-mercury Gulf varieties.

Macro Impact

A 3 oz serving contains 125 calories, 21g protein, 0g carbs, and 4g fat.

Calorie Burn

How long would it take to burn off 125 calories?
Walking3.5 mph, moderate pace
29 min
YogaModerate effort, gentle pace
21 min
SwimmingModerate effort, freestyle
16 min
Biking12-14 mph, moderate effort
13 min
StairsStair climbing, moderate pace
15 min
Running5 mph (12 min/mile)
11 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories125
% Daily Value*
Total Fat4g
5%
Saturated Fat0.7g
4%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat2g
Cholesterol54mg
18%
Sodium50mg
2%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein21g
Vitamin D1mcg
5%
Calcium10mg
1%
Iron0.4mg
2%
Potassium435mg
9%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
4 / 78 g
5%
Monounsaturated
2 / 31 g
6%
Polyunsaturated
1 / 23 g
6%
Saturated
1 / 23 g
3%
Trans
0 g
Cholesterol
54 / 300 g
18%
Omega 3
1 / 5 g
16%
Omega 6
1 / 19 g
4%
Omega 9
2 g
Protein
Protein
21 / 80 g
26%
Amino Acids
Histidine
1 / 3 g
19%
Isoleucine
1 / 2 g
54%
Leucine
1 / 3 g
47%
Lysine
2 / 2 g
68%
Methionine
1 / 1 g
43%
Phenylalanine
1 / 2 g
34%
Threonine
1 / 1 g
71%
Tryptophan
0 / 0 g
67%
Valine
1 / 2 g
41%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
3 g
Glutamic Acid
4 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
2%
Riboflavin, B2
0 / 1 mg
7%
Niacin, B3
3 / 15 mg
23%
Pantothenic Acid, B5
0 / 5 mg
9%
Pyridoxine, B6
0 / 1 mg
20%
Biotin, B7
4 / 30 mcg
14%
Cobalamin, B12
2 / 2 mcg
89%
Folate
5 / 400 mcg
1%
Vitamin A
3 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
1 / 15 mcg
7%
Vitamin E
1 / 15 mg
7%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
10 / 1k mg
1%
Copper
0 / 1 mg
9%
Iron
0 / 13 mg
3%
Magnesium
26 / 370 mg
7%
Manganese
0 / 2 mg
0%
Phosphorous
201 / 700 mg
29%
Potassium
435 / 3k mg
15%
Selenium
44 / 55 mcg
80%
Sodium
50 / 2.3k mg
2%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
30 / 150 mcg
20%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
60 g
Caffeine
0 mg
Choline
51 mg
Taurine
34 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, tilefish, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 175152.
  2. 2.Fish, tilefish, baked or broiled. Canadian Nutrient File. Food ID 3078.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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