Your Recipe

Chili-Rubbed Tilapia with Asparagus & Lemon

Zutat  Menge  Kalorien 
Zitronensaft 43.2g 10kcal
Spargel 907.18g 181kcal
Speisesalz 3g 0kcal
Olivenöl 28g 248kcal
Chilipulver 11.8g 33kcal
Knoblauchpulver 1.5g 5kcal
Fisch, Tilapia, roh 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.

Nährwertangaben 
Portionsgröße  362 g | ml
Menge pro Portion  228
954
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 9.7g 12%
Gesättigte Fettsäuren  1.8g 9%
Natrium 439mg 19%
Gesamte Kohlenhydrate  11g 4%
Ballaststoffe  5.9g 21%
Zucker  4.8g
Protein  28g 57%
Vitamin D 3.5mcg 18%
Kalzium 77mg 6%
Eisen  6.1mg 34%
Kalium 874mg 19%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 1.217 mg 24%
Vitamin B6 0.463 mg 27%
Cobalamin [B12] 1.792 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  11.3 g 4%
Sugars 4.8 g 10%
Ballaststoffe  5.9 g 21%
Carbohydrate 11.3 g 0%
Netto-Kohlenhydrate 6.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.659 g 0%
Arginin 1.682 g 0%
Asparaginsäure 3.814 g 0%
Cystein 0.326 g 0%
Glutaminsäure 4.233 g 0%
Glycin 1.291 g 0%
Histidin 0.65 g 0%
Isoleucin 1.238 g 0%
Leucin 2.129 g 0%
Lysin 2.302 g 0%
Methionin 0.747 g 0%
Phenylalanin 1.102 g 0%
Prolin 1.061 g 0%
Serin 1.171 g 0%
Threonin 1.277 g 0%
Tryptophan 0.302 g 0%
Tyrosin 0.896 g 0%
Valin 1.379 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 76.7 mg 6%
Kupfer 0.54 mg 60%
Fluorid 0.02 mcg 0%
Eisen  6.07 mg 34%
Magnesium 67.71 mg 16%
Mangan 0.46 mg 20%
Phosphor 321.98 mg 26%
Kalium 873.84 mg 19%
Selen 53.32 mcg 97%
Natrium 439.24 mg 19%
Zink 1.74 mg 16%
andere
Nährstoff Menge  DV
Wasser 310.296 g 0%
Asche 3.503 g 0%