Chili rubbed tilapia with asparagus and lemon

By Admin_Servier 3 years ago
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Chili rubbed tilapia with asparagus and lemon

4 servings

Ingredients:

  • 900 g asparagus, tough ends trimmed, cut into 2.5-cm pieces
  • 2 tablespoons chili powder
  • 1/2 teaspoon garlic powder
  • 2 pinches of salt, divided
  • 500 g tilapia, Pacific sole, or other firm white fish fillets
  • 2 tablespoons extra virgin olive oil
  • 3 tablespoons lemon juice

Nutritional values (per serving):

Energy: 232.5 kcal
Total carbs: 5.9 g
Sugar: 3.8 g
Total fat: 11 g
Saturated fat: 1.8 g
Omega3: 0.2 g
Fiber: 4.2 g
Sodium: 44.7 mg

 

Instructions:

  1. In a large saucepan, bring 2.5 cm of water to a boil.
  2. Put asparagus in a steamer basket over the saucepan with boiling water, cover and steam until tender-crisp, about 4 minutes. Transfer to a large plate and spread out to cool.
  3. Combine chili powder, garlic powder, and 1 pinch of salt on a plate.
  4. Coat the fish fillets with the spice mixture.
  5. In a large nonstick skillet, heat oil over medium-high heat. Add fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total.
  6. Divide fish among 4 plates.
  7. Immediately add lemon juice, the remaining 1 pinch of salt and asparagus to the pan. Cook, stirring constantly, until the asparagus is coated and heated through, about 2 minutes.
  8. Serve the asparagus with the fish.
Nutritional advice:

Vitamin D, an important antioxidant, is often associated with dairy products, but did you know that 100 g of tilapia meets almost 4 times your daily requirements for vitamin D?

Photo credit: lynn.gardner via Visual hunt

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