UMass Amherst

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Blackened Tilapia with Herb Vegetable Orzo Salad, Green Beans and Carrots

This colorful dish provide a wealth of antioxidants and is a good source of carotenoids, especially from the carrots. These antioxidant compounds are better absorbed with the small amount of olive oil used during cooking and, when paired with the vitamin C from the peppers, increase your cells’ antioxidant capabilities.

Notes:

– Contains: Wheat, Fish (Tilapia)
– Serving size: 240g
– Contains 640mg omega-3 fatty acids
– All SPE dishes are free of industrial trans-fats

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MACRONUTRIENTS SUMMARY

All dishes are comprised of three macronutrients - carbohydrates, protein and fat. These macronutrients are the main sources of energy in our diet and all are necessary for overall health.

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Fat Breakdown
Saturated	1.5g
Unsaturated	6.5g

Protein Breakdown
Total	27g

Carbohydrates Breakdown
Added sugar	0g
Natural sugar	5g
Fiber	4g
Other carbohydrate	10g

Total Calories: 250*

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Fat (8g)
73 Calories

The USDA recommends 20-35% of calories come from fat; however, there are good fats and bad fats. Unsaturated fats are considered good fats and are found in nuts, seeds, most vegetable oils, poultry, and fish. Olive oil is largely monounsaturated and a key component to the Mediterranean diet pyramid. Omega-3s are polyunsaturated fats and found in soy, walnuts, flax and chia seeds, fish and shellfish. Saturated fats are not as good for us and therefore should not represent more than 10% of total calories in our diet. Sources of saturated fats include red meat, high-fat dairy (butter, cream, cheese, etc.), palm and coconut oil.

SPE promotes the use of ingredients with higher amounts of unsaturated fat than saturated fat.

The fats in this dish come from the olive oil. While most of the fat in this dish is unsaturated, 5% of calories come from saturated fat.

Carbs (19g)
73 Calories

Carbohydrates are called many things: starch, sugar and fiber, complex and simple. They mainly come from grains, legumes, fruits, vegetables, dairy and sweeteners. The USDA recommends 45-65% of calories come from carbohydrates. In SPE, we target sources of carbohydrates that offer more than just quickly-absorbed calories such as intact or unrefined grains, legumes and whole fruits and vegetables.

Sugars are naturally occurring in grains, fruits and dairy and added sugars come from sweeteners such as corn syrup, cane and beet sugar, honey, agave, maple syrup and molasses, among others.

The carbohydrates in this dish come from the orzo. The natural sugars in this dish come from the carrots. There is no added sugar in this dish.

Protein (27g)
105 Calories

The USDA recommends 10-35% of calories come from protein; however, some protein sources are better for you than others. Proteins from lean meats, poultry, seafood and low-fat dairy provide the essential amino acids your body needs without too much additional saturated fat. Plant-based protein sources such as legumes, nuts and soy are also good choices with higher quality fats.

The protein in this dish come from the tilapia.

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* For information about calorie and food group needs for your specific diet, visit the USDA’s MyPlate Daily Food Plan website.

VITAMINS & MINERALS

Below are descriptions of a handful of vitamins and/or minerals found in this dish. The percent of the daily value recommended by the USDA’s Dietary Guidelines for most adults is shown for each vitamin or mineral listed.

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Selenium

The selenium in this dish comes from orzo. Selenium is a mineral that protects cells by neutralizing free radicals.

Vitamin C

The vitamin C in this dish comes from the green beans. Vitamin C acts as an antioxidant to neutralize free radicals in the body and also may contribute to immune and bone health.

Vitamin A

The vitamin A in this dish comes from the carrots. Vitamin A may promote vision, immune function, bone health, and cell integrity.

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** Recommended Daily Amount for most adults.

SERVINGS

The USDA Dietary Guidelines recommend eating a variety of vegetables and fruits daily and replacing refined grains with whole grains. The recommended number of servings of fruits, vegetables and whole grains vary based on your specific needs and can be found at the USDA’s MyPlate Daily Food Plan website. The chart below shows the numbers of servings of each food in this dish, with each icon representing a serving.

Fruit

N/A

Vegetables

Whole Grains

N/A

= 1 serving of fruit (1/2 cup).

= 1 serving of vegetables (1/2 cup).

= 1 serving of whole grains (1 oz.).

We strive to provide accurate nutrition information, however variations in nutritional content of a dish may occur due to the made-to-order nature of restaurant dishes.

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