Your Recipe

Chili-Rubbed Tilapia with Asparagus & Lemon

Zutat  Menge  Kalorien 
Zitronensaft 18.7g 4kcal
Spargel 56.699g 11kcal
Olivenöl 28g 248kcal
Chilipulver 5.4g 15kcal
Knoblauchpulver 1.55g 5kcal
Fisch, Tilapia, roh 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.

Nährwertangaben 
Portionsgröße  141 g | ml
Menge pro Portion  179
751
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 9.1g 12%
Gesättigte Fettsäuren  1.7g 8%
Natrium 98mg 4%
Gesamte Kohlenhydrate  1.8g 1%
Ballaststoffe  0.8g 3%
Zucker  0.5g
Protein  23g 47%
Vitamin D 3.5mcg 18%
Kalzium 20mg 2%
Eisen  1.2mg 7%
Kalium 406mg 9%
* 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 25.407 mcg 3%
Thiamin [B1] 0.073 mg 6%
Riboflavin [B2] 0.105 mg 8%
Niacin [B3] 4.719 mg 29%
Pantothensäure [B5] 0.611 mg 12%
Vitamin B6 0.233 mg 14%
Cobalamin [B12] 1.788 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  1.8 g 1%
Sugars 0.5 g 1%
Ballaststoffe  0.8 g 3%
Carbohydrate 1.8 g 0%
Netto-Kohlenhydrate 1.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.405 g 0%
Arginin 1.477 g 0%
Asparaginsäure 2.701 g 0%
Cystein 0.257 g 0%
Glutaminsäure 3.704 g 0%
Glycin 1.196 g 0%
Histidin 0.542 g 0%
Isoleucin 1.07 g 0%
Leucin 1.843 g 0%
Lysin 2.071 g 0%
Methionin 0.678 g 0%
Phenylalanin 0.934 g 0%
Prolin 0.889 g 0%
Serin 0.94 g 0%
Threonin 1.092 g 0%
Tryptophan 0.243 g 0%
Tyrosin 0.781 g 0%
Valin 1.124 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 19.83 mg 2%
Kupfer 0.12 mg 14%
Fluorid 0 mcg 0%
Eisen  1.24 mg 7%
Magnesium 35.12 mg 8%
Mangan 0.09 mg 4%
Phosphor 205.75 mg 16%
Kalium 406.17 mg 9%
Selen 47.99 mcg 87%
Natrium 98.24 mg 4%
Zink 0.52 mg 5%
andere
Nährstoff Menge  DV
Wasser 106.069 g 0%
Asche 1.317 g 0%