Name: Pan seared tilapia and asparagus
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Yield: 1 serving
Ingredients: 5 oz tilapia fillets, patted dry; 1/4 tsp salt; 1/4 tsp black pepper; 1 tsp extra virgin olive oil; 6 oz asparagus, trimmed; 2 tbsp water; 1 tsp lemon juice

Nutrition

Per serving

229 calories

Protein: 29g; 50% of calories
Carbs: 9g; 16% of calories
Fat: 9g; 34% of calories

Ingredients

7 items

Instructions

Prep 10 min · Cook 5 min

Season the tilapia fillets on both sides with the salt and black pepper.
Heat the olive oil in a nonstick skillet over medium-high heat. Add the tilapia and cook for 3 minutes, flip, and cook for 2 to 3 minutes more until the fish is opaque throughout and flakes easily. Done when flakes easily, 145°F.
Remove the fish from the pan and set aside. Wipe out the skillet and add the asparagus and water. Cover and cook over medium heat for 4 minutes until tender and bright green.
Drizzle the lemon juice over the asparagus and serve alongside the seared tilapia.

Nutrition

Ingredients

Instructions

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