Your Recipe

Chili-Rubbed Tilapia with Asparagus & Lemon

Ingrédient Quantité Calories
Jus de citron 43.2g 10kcal
Asperges 907.18g 181kcal
Sel de table 3g 0kcal
Huile d'olive 28g 248kcal
Poudre de chili 11.8g 33kcal
Poudre d'ail 1.5g 5kcal
Poisson, tilapia, cru 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.

Valeurs nutritives
Taille des portions 362 g | ml
Quantité par portion 228
954
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 9.7g 12%
Gras saturés 1.8g 9%
Sodium 439mg 19%
Total des glucides 11g 4%
Fibres alimentaires 5.9g 21%
Sucre 4.8g
Protéine 28g 57%
Vitamine D 3.5mcg 18%
Calcium 77mg 6%
Fer 6.1mg 34%
Potassium 874mg 19%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 129.931 mcg 14%
Thiamine [B1] 0.382 mg 32%
Riboflavine [B2] 0.421 mg 32%
Niacine [B3] 6.999 mg 44%
Acide pantothénique [B5] 1.217 mg 24%
Vitamine B6 0.463 mg 27%
Cobalamine [B12] 1.792 mcg 0%
Floate [B9] 148.311 mcg 0%
Vitamine C 16.905 mg 19%
Vitamine D 3.515 mcg 18%
Vitamine E 5.167 mg 34%
Vitamine K 103.268 mcg 86%
Bétaïne 26.078 mg 0%
Choline 87.268 mg 16%
Carbohydrates
nutriment Quantité DV
Total des glucides 11.3 g 4%
Sugars 4.8 g 10%
Fibres alimentaires 5.9 g 21%
Carbohydrate 11.3 g 0%
Glucides nets 6.5g
acides aminés
nutriment Quantité DV
Alanine 1.659 g 0%
Arginine 1.682 g 0%
Acide aspartique 3.814 g 0%
Cystéine 0.326 g 0%
Acide glutamique 4.233 g 0%
Glycine 1.291 g 0%
Histidine 0.65 g 0%
Isoleucine 1.238 g 0%
Leucine 2.129 g 0%
Lysine 2.302 g 0%
Méthionine 0.747 g 0%
Phénylalanine 1.102 g 0%
Proline 1.061 g 0%
Sérine 1.171 g 0%
Thréonine 1.277 g 0%
Tryptophane 0.302 g 0%
Tyrosine 0.896 g 0%
Valine 1.379 g 0%
Minéraux
nutriment Quantité DV
Calcium 76.7 mg 6%
Cuivre 0.54 mg 60%
Fluorure 0.02 mcg 0%
Fer 6.07 mg 34%
Magnésium 67.71 mg 16%
Manganèse 0.46 mg 20%
Phosphore 321.98 mg 26%
Potassium 873.84 mg 19%
Sélénium 53.32 mcg 97%
Sodium 439.24 mg 19%
Zinc 1.74 mg 16%
autres
nutriment Quantité DV
Eau 310.296 g 0%
Cendres 3.503 g 0%