Chili rubbed tilapia with asparagus and lemon
- 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):
|Total carbs:||5.9 g|
|Total fat:||11 g|
|Saturated fat:||1.8 g|
- In a large saucepan, bring 2.5 cm of water to a boil.
- 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.
- Combine chili powder, garlic powder, and 1 pinch of salt on a plate.
- Coat the fish fillets with the spice mixture.
- 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.
- Divide fish among 4 plates.
- 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.
- Serve the asparagus with the fish.
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