Dinner15 min totaleasy
Pan-Seared Tilapia with Asparagus
Light and flaky tilapia with tender-crisp asparagus. 260 calories, 36g protein, ready in 15 minutes.
Nutrition per serving
1 serving(s)
260
Calories
36g
Protein
10g
Carbs
7g
Fat
Fiber:4g
Prep Time
5 min
Cook Time
10 min
Servings
1
Est. Cost
$4.00
Pan-Seared Tilapia with Asparagus
Tilapia is one of the lowest-calorie protein sources available. This entire meal — a generous fillet plus a full serving of vegetables — comes in at just 260 calories with 36g of protein.
Ingredients
- 170g tilapia fillet
- 1.5 cups asparagus, trimmed
- ½ lemon
- 1 tbsp olive oil
- 2 cloves garlic, minced
Instructions
-
Heat olive oil in a skillet over medium-high heat.
-
Season tilapia with salt and pepper. Sear 3-4 minutes per side until golden and flaky.
-
Add asparagus and garlic to the pan during the last 5 minutes.
-
Squeeze lemon over fish and asparagus.
-
Serve immediately.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 260 kcal |
| Protein | 36g |
| Carbs | 10g |
| Fat | 7g |
| Fiber | 4g |
Dietary tags
high-proteinlow-carbgluten-freedairy-freeketo-friendly
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