Name: Chili-Rubbed Tilapia with Asparagus & Lemon
Cook time: 20 min
Total time: 20 min
Ingredients: 2 pounds asparagus, tough ends trimmed, cut into 1-inch pieces; 2 tablespoons chili powder; 0.5 teaspoon garlic powder; 0.5 teaspoon salt, divided; 1 pound tilapia, Pacific sole or other firm white fish fillets; 2 tablespoons extra-virgin olive oil; 3 tablespoons lemon juice

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.

EatingWell Test Kitchen

Updated on August 16, 2019

Cook Time:

20 mins

Total Time:

20 mins

Servings:

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.

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.