Your Recipe

Chili-Rubbed Tilapia with Asparagus & Lemon

Ingrédient Quantité Calories
Jus de citron 18.7g 4kcal
Asperges 56.699g 11kcal
Huile d'olive 28g 248kcal
Poudre de chili 5.4g 15kcal
Poudre d'ail 1.55g 5kcal
Poisson, tilapia, cru 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.

Valeurs nutritives
Taille des portions 141 g | ml
Quantité par portion 179
751
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 9.1g 12%
Gras saturés 1.7g 8%
Sodium 98mg 4%
Total des glucides 1.8g 1%
Fibres alimentaires 0.8g 3%
Sucre 0.5g
Protéine 23g 47%
Vitamine D 3.5mcg 18%
Calcium 20mg 2%
Fer 1.2mg 7%
Potassium 406mg 9%
* 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 25.407 mcg 3%
Thiamine [B1] 0.073 mg 6%
Riboflavine [B2] 0.105 mg 8%
Niacine [B3] 4.719 mg 29%
Acide pantothénique [B5] 0.611 mg 12%
Vitamine B6 0.233 mg 14%
Cobalamine [B12] 1.788 mcg 0%
Floate [B9] 36.022 mcg 0%
Vitamine C 2.617 mg 3%
Vitamine D 3.508 mcg 18%
Vitamine E 2.145 mg 14%
Vitamine K 13.123 mcg 11%
Bétaïne 24.705 mg 0%
Choline 51.775 mg 9%
Carbohydrates
nutriment Quantité DV
Total des glucides 1.8 g 1%
Sugars 0.5 g 1%
Fibres alimentaires 0.8 g 3%
Carbohydrate 1.8 g 0%
Glucides nets 1.3g
acides aminés
nutriment Quantité DV
Alanine 1.405 g 0%
Arginine 1.477 g 0%
Acide aspartique 2.701 g 0%
Cystéine 0.257 g 0%
Acide glutamique 3.704 g 0%
Glycine 1.196 g 0%
Histidine 0.542 g 0%
Isoleucine 1.07 g 0%
Leucine 1.843 g 0%
Lysine 2.071 g 0%
Méthionine 0.678 g 0%
Phénylalanine 0.934 g 0%
Proline 0.889 g 0%
Sérine 0.94 g 0%
Thréonine 1.092 g 0%
Tryptophane 0.243 g 0%
Tyrosine 0.781 g 0%
Valine 1.124 g 0%
Minéraux
nutriment Quantité DV
Calcium 19.83 mg 2%
Cuivre 0.12 mg 14%
Fluorure 0 mcg 0%
Fer 1.24 mg 7%
Magnésium 35.12 mg 8%
Manganèse 0.09 mg 4%
Phosphore 205.75 mg 16%
Potassium 406.17 mg 9%
Sélénium 47.99 mcg 87%
Sodium 98.24 mg 4%
Zinc 0.52 mg 5%
autres
nutriment Quantité DV
Eau 106.069 g 0%
Cendres 1.317 g 0%