Tilapia with steamed asparagus and mint
Votes: 1
Time: 35 min.
Complexity: easily
Servings: 4
Complexity: easily
Servings: 4
Nutritional value per serving:
Calories 230, total fat 10 G., saturated fats 2 G., proteins 28 G., carbohydrates 9 G., fiber 5 G., cholesterol 57 mg, sodium 184 mg, sugar - G.
Calories 230, total fat 10 G., saturated fats 2 G., proteins 28 G., carbohydrates 9 G., fiber 5 G., cholesterol 57 mg, sodium 184 mg, sugar - G.
Serve the pan-fried tilapia fillet with steamed asparagus and top with mint gremolata. This blend of fresh mint, lemon zest, garlic, and red pepper flakes adds a vibrant flavor to the dish, enlivening the neutral flavors of the fish and asparagus. Steam the asparagus until it's slightly tender while still retaining its crispness and juiciness. Drizzle with olive oil and serve for a light, healthy dinner with a glass of dry white wine.
The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
Ingredients for the recipe:
- 2 tilapia fillets (about 0.5 kg total), cut in half
- 1 kg thin tender asparagus, trimmed
- 3 tbsp coarsely chopped mint leaves
- 1 small clove of garlic, finely chopped
- 0.5 tsp finely grated lemon zest
- A pinch of red pepper flakes
- 1 tbsp olive oil + 4 tsp for drizzling over asparagus
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Cooking the dish according to the recipe:
- Place the steamer basket in a large saucepan filled with boiling salted water, 2 cm deep. Add the asparagus, cover, and cook until crisp-tender, 6 to 8 minutes.
- In a small dish, combine mint, garlic, lemon zest and red pepper flakes.
- Brush the tilapia with 1 tablespoon of olive oil and season with salt and pepper to taste. Place 2 pieces in a preheated skillet; cook, turning once, until the fish turns white, 5-7 minutes. Transfer to plates. Repeat with the remaining fish.
- Serve the tilapia with asparagus, garnished with mint gremolata. Drizzle the asparagus and fish with olive oil if desired.
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