Your Recipe

Chili-Rubbed Tilapia with Asparagus & Lemon

Složka Množství Kalorie
Citronová šťáva 43.2g 10kcal
Chřest 907.18g 181kcal
Sůl, stolní 3g 0kcal
Olivový olej 28g 248kcal
Chilli prášek 11.8g 33kcal
Česnek prášek 1.5g 5kcal
Ryby, tilapie, syrová 453.592g 435kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 pounds asparagus, tough ends trimmed, cut into 1-inch pieces

2 tablespoons chili powder

½ teaspoon garlic powder

½ teaspoon salt, divided

1 pound tilapia, Pacific sole or other firm white fish fillets

2 tablespoons extra-virgin olive oil

3 tablespoons lemon juice
Directions
Bring 1 inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover and steam until tender-crisp, about 4 minutes. Transfer to a large plate, spreading out to cool.

Combine chili powder, garlic powder and 1/4 teaspoon salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a large nonstick skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total. Divide among 4 plates. Immediately add lemon juice, the remaining 1/4 teaspoon salt and asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heated through, about 2 minutes. Serve the asparagus with the fish.

nutriční údaje
Velikost porce 362 g | ml
Množství na porci 228
954
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 9.7g 12%
Nasycené tuky 1.8g 9%
Sodík 439mg 19%
Sacharidy celkem 11g 4%
Vláknina 5.9g 21%
Cukr 4.8g
Bílkoviny 28g 57%
Vitamin D 3.5mcg 18%
Vápník 77mg 6%
Železo 6.1mg 34%
Draslík 874mg 19%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 129.931 mcg 14%
Thiamin [B1] 0.382 mg 32%
Riboflavin [B2] 0.421 mg 32%
Niacin [B3] 6.999 mg 44%
Kyselina pantotenová [B5] 1.217 mg 24%
Vitamin B6 0.463 mg 27%
Kobalamin [B12] 1.792 mcg 0%
Floát [B9] 148.311 mcg 0%
Vitamin C 16.905 mg 19%
Vitamin D 3.515 mcg 18%
Vitamin E 5.167 mg 34%
Vitamin K 103.268 mcg 86%
Betain 26.078 mg 0%
Cholin 87.268 mg 16%
Carbohydrates
živina Množství DV
Sacharidy celkem 11.3 g 4%
Sugars 4.8 g 10%
Vláknina 5.9 g 21%
Carbohydrate 11.3 g 0%
Čisté sacharidy 6.5g
aminokyseliny
živina Množství DV
Alanin 1.659 g 0%
Arginin 1.682 g 0%
Kyselina asparagová 3.814 g 0%
Cystein 0.326 g 0%
kyselina glutamová 4.233 g 0%
Glycin 1.291 g 0%
Histidin 0.65 g 0%
Izoleucin 1.238 g 0%
Leucin 2.129 g 0%
Lysin 2.302 g 0%
Metionin 0.747 g 0%
Fenylalanin 1.102 g 0%
Prolin 1.061 g 0%
Serin 1.171 g 0%
Treonin 1.277 g 0%
Tryptofan 0.302 g 0%
Tyrosin 0.896 g 0%
Valin 1.379 g 0%
Minerály
živina Množství DV
Vápník 76.7 mg 6%
Měď 0.54 mg 60%
Fluorid 0.02 mcg 0%
Železo 6.07 mg 34%
Hořčík 67.71 mg 16%
Mangan 0.46 mg 20%
Fosfor 321.98 mg 26%
Draslík 873.84 mg 19%
Selen 53.32 mcg 97%
Sodík 439.24 mg 19%
Zinek 1.74 mg 16%
další
živina Množství DV
Voda 310.296 g 0%
Popel 3.503 g 0%