Chili-Rubbed Tilapia with Asparagus & Lemon Recipe

Looking for an easy Chili-Rubbed Tilapia with Asparagus & Lemon recipe? Learn how to make Chili-Rubbed Tilapia with Asparagus & Lemon using healthy ingredients.


Submitted by dameron2

Makes 4 servings



Chili-Rubbed Tilapia with Asparagus & Lemon From EatingWell: April/May 2005

Recipe Ingredients for Chili-Rubbed Tilapia with Asparagus & Lemon

2 pounds asparagus, tough ends trimmed, cut into 1-inch pieces
2 tablespoons chili powder
1/2 teaspoon garlic powder
1/2 teaspoon salt, divided
16 oz. tilapia fillets
2 tablespoons extra-virgin olive oil
3 tablespoons lemon juice

Recipe Directions for Chili-Rubbed Tilapia with Asparagus & Lemon

  1. Preparation

  2. 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.

  3. 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.

  4. Nutrition

  5. Per serving: 210 calories; 10 g fat (1 g sat, 1 g mono); 48 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 24 g protein; 4 g fiber; 418 mg sodium; 645 mg potassium.

  6. Nutrition Bonus: Vitamin C (37% daily value), Folate (33% dv), Iron (33% dv), Fiber (24% dv).

  7. 1/2 Carbohydrate Serving

  8. Exchanges: 2 vegetable, 3 very lean meat, 1 1/2 fat

Categories

Main Dish

Nutrition Facts
Serving Size 363.2g
Amount Per Serving
Calories
215
Calories from Fat
78
% Daily Value*
Total Fat
8.7g
13%
Saturated Fat
1.6g
8%
Trans Fat
0.0g
Cholesterol
56mg
19%
Sodium
374mg
16%
Potassium
548mg
16%
Total Carbohydrates
12.1g
4%
Dietary Fiber
6.1g
24%
Sugars
4.9g
Protein
26.8g
Vitamin A 57% Vitamin C 34%
Calcium 7% Iron 30%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in dietary fiber
  • High in iron
  • Very high in vitamin A
  • High in vitamin C
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