Healthy Ingredient Recipes Healthy Fish & Seafood Recipes Healthy Fish Recipes Healthy Tilapia Recipes Chili-Rubbed Tilapia with Asparagus & Lemon 4.5 (31) 29 Reviews 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. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on August 16, 2019 Print Rate It Share Share Tweet Pin Email Cook Time: 20 mins Total Time: 20 mins Servings: 4 Yield: 4 servings Nutrition Profile: Bone Health Dairy-Free Gluten-Free Healthy Aging Healthy Immunity Healthy Pregnancy High-Protein Low Added Sugars Low Carbohydrate Low-Calorie Jump to Nutrition Facts 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. Rate it Print Nutrition Facts (per serving) 211 Calories 10g Fat 8g Carbs 26g Protein Show Full Nutrition Label Hide Full Nutrition Label 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. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved