Chili-Rubbed Tilapia with Asparagus & Lemon

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Tilapia, a relatively plentiful fish, has the unfortunate reputation of being dull. All it needs is a spice rub, a familiar barbecuing technique that works just as well indoors. You could also use this rub on chicken breasts or toss it with lightly oiled shrimp before cooking.

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Cook Time:
20 mins
Total Time:
20 mins
Servings:
4
Yield:
4 servings

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

  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.

  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 (per serving)

211 Calories
10g Fat
8g Carbs
26g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 211
% Daily Value *
Total Carbohydrate 8g 3%
Dietary Fiber 4g 14%
Total Sugars 3g
Protein 26g 52%
Total Fat 10g 12%
Saturated Fat 2g 9%
Cholesterol 57mg 19%
Vitamin A 2110IU 42%
Vitamin C 11mg 12%
Folate 93mcg 23%
Sodium 469mg 20%
Calcium 55mg 4%
Iron 4mg 22%
Magnesium 55mg 13%
Potassium 681mg 14%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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