Your Recipe

Chili-Rubbed Tilapia with Asparagus & Lemon

Složka Množství Kalorie
Citronová šťáva 18.7g 4kcal
Chřest 56.699g 11kcal
Olivový olej 28g 248kcal
Chilli prášek 5.4g 15kcal
Česnek prášek 1.55g 5kcal
Ryby, tilapie, syrová 452.593g 434kcal

Recipe Instructions:

Ingredients
Ingredient Checklist
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
Instructions Checklist
Step 1
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.

Step 2
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 141 g | ml
Množství na porci 179
751
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 9.1g 12%
Nasycené tuky 1.7g 8%
Sodík 98mg 4%
Sacharidy celkem 1.8g 1%
Vláknina 0.8g 3%
Cukr 0.5g
Bílkoviny 23g 47%
Vitamin D 3.5mcg 18%
Vápník 20mg 2%
Železo 1.2mg 7%
Draslík 406mg 9%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 25.407 mcg 3%
Thiamin [B1] 0.073 mg 6%
Riboflavin [B2] 0.105 mg 8%
Niacin [B3] 4.719 mg 29%
Kyselina pantotenová [B5] 0.611 mg 12%
Vitamin B6 0.233 mg 14%
Kobalamin [B12] 1.788 mcg 0%
Floát [B9] 36.022 mcg 0%
Vitamin C 2.617 mg 3%
Vitamin D 3.508 mcg 18%
Vitamin E 2.145 mg 14%
Vitamin K 13.123 mcg 11%
Betain 24.705 mg 0%
Cholin 51.775 mg 9%
Carbohydrates
živina Množství DV
Sacharidy celkem 1.8 g 1%
Sugars 0.5 g 1%
Vláknina 0.8 g 3%
Carbohydrate 1.8 g 0%
Čisté sacharidy 1.3g
aminokyseliny
živina Množství DV
Alanin 1.405 g 0%
Arginin 1.477 g 0%
Kyselina asparagová 2.701 g 0%
Cystein 0.257 g 0%
kyselina glutamová 3.704 g 0%
Glycin 1.196 g 0%
Histidin 0.542 g 0%
Izoleucin 1.07 g 0%
Leucin 1.843 g 0%
Lysin 2.071 g 0%
Metionin 0.678 g 0%
Fenylalanin 0.934 g 0%
Prolin 0.889 g 0%
Serin 0.94 g 0%
Treonin 1.092 g 0%
Tryptofan 0.243 g 0%
Tyrosin 0.781 g 0%
Valin 1.124 g 0%
Minerály
živina Množství DV
Vápník 19.83 mg 2%
Měď 0.12 mg 14%
Fluorid 0 mcg 0%
Železo 1.24 mg 7%
Hořčík 35.12 mg 8%
Mangan 0.09 mg 4%
Fosfor 205.75 mg 16%
Draslík 406.17 mg 9%
Selen 47.99 mcg 87%
Sodík 98.24 mg 4%
Zinek 0.52 mg 5%
další
živina Množství DV
Voda 106.069 g 0%
Popel 1.317 g 0%