Your Recipe

Chili-Rubbed Tilapia with Asparagus & Lemon

Ingredient Amount Calories
Lemon juice 43.2g 10kcal
Asparagus 907.18g 181kcal
Salt, table 3g 0kcal
Olive oil 28g 248kcal
Chili powder 11.8g 33kcal
Garlic powder 1.5g 5kcal
Fish, tilapia, raw 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.

Nutrition Facts
Portion Size 362 g | ml
Amount Per Portion 228
954
kcal
kilojoules
% Daily Value *
Total Fat 9.7g 12%
Saturated Fat 1.8g 9%
Sodium 439mg 19%
Total Carbohydrate 11g 4%
Dietary Fiber 5.9g 21%
Sugar 4.8g
Protein 28g 57%
Vitamin D 3.5mcg 18%
Calcium 77mg 6%
Iron 6.1mg 34%
Potassium 874mg 19%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 1.217 mg 24%
Vitamin B6 0.463 mg 27%
Cobalamin [B12] 1.792 mcg 0%
Floate [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%
Betaine 26.078 mg 0%
Choline 87.268 mg 16%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 11.3 g 4%
Sugars 4.8 g 10%
Dietary fiber 5.9 g 21%
Carbohydrate 11.3 g 0%
Net carbs 6.5g
Aminoacids
Nutrient Amount DV
Alanine 1.659 g 0%
Arginine 1.682 g 0%
Aspartic acid 3.814 g 0%
Cysteine 0.326 g 0%
Glutamic acid 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%
Methionine 0.747 g 0%
Phenylalanine 1.102 g 0%
Proline 1.061 g 0%
Serine 1.171 g 0%
Threonine 1.277 g 0%
Tryptophan 0.302 g 0%
Tyrosine 0.896 g 0%
Valine 1.379 g 0%
Minerals
Nutrient Amount DV
Calcium 76.7 mg 6%
Copper 0.54 mg 60%
Fluoride 0.02 mcg 0%
Iron 6.07 mg 34%
Magnesium 67.71 mg 16%
Manganese 0.46 mg 20%
Phosphorus 321.98 mg 26%
Potassium 873.84 mg 19%
Selenium 53.32 mcg 97%
Sodium 439.24 mg 19%
Zinc 1.74 mg 16%
Other
Nutrient Amount DV
Water 310.296 g 0%
Ash 3.503 g 0%