Your Recipe

Chili-Rubbed Tilapia with Asparagus & Lemon

Ingredient Amount Calories
Lemon juice 18.7g 4kcal
Asparagus 56.699g 11kcal
Olive oil 28g 248kcal
Chili powder 5.4g 15kcal
Garlic powder 1.55g 5kcal
Fish, tilapia, raw 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.

Nutrition Facts
Portion Size 141 g | ml
Amount Per Portion 179
751
kcal
kilojoules
% Daily Value *
Total Fat 9.1g 12%
Saturated Fat 1.7g 8%
Sodium 98mg 4%
Total Carbohydrate 1.8g 1%
Dietary Fiber 0.8g 3%
Sugar 0.5g
Protein 23g 47%
Vitamin D 3.5mcg 18%
Calcium 20mg 2%
Iron 1.2mg 7%
Potassium 406mg 9%
* 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 25.407 mcg 3%
Thiamin [B1] 0.073 mg 6%
Riboflavin [B2] 0.105 mg 8%
Niacin [B3] 4.719 mg 29%
Pantothenic acid [B5] 0.611 mg 12%
Vitamin B6 0.233 mg 14%
Cobalamin [B12] 1.788 mcg 0%
Floate [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%
Betaine 24.705 mg 0%
Choline 51.775 mg 9%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 1.8 g 1%
Sugars 0.5 g 1%
Dietary fiber 0.8 g 3%
Carbohydrate 1.8 g 0%
Net carbs 1.3g
Aminoacids
Nutrient Amount DV
Alanine 1.405 g 0%
Arginine 1.477 g 0%
Aspartic acid 2.701 g 0%
Cysteine 0.257 g 0%
Glutamic acid 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%
Methionine 0.678 g 0%
Phenylalanine 0.934 g 0%
Proline 0.889 g 0%
Serine 0.94 g 0%
Threonine 1.092 g 0%
Tryptophan 0.243 g 0%
Tyrosine 0.781 g 0%
Valine 1.124 g 0%
Minerals
Nutrient Amount DV
Calcium 19.83 mg 2%
Copper 0.12 mg 14%
Fluoride 0 mcg 0%
Iron 1.24 mg 7%
Magnesium 35.12 mg 8%
Manganese 0.09 mg 4%
Phosphorus 205.75 mg 16%
Potassium 406.17 mg 9%
Selenium 47.99 mcg 87%
Sodium 98.24 mg 4%
Zinc 0.52 mg 5%
Other
Nutrient Amount DV
Water 106.069 g 0%
Ash 1.317 g 0%