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Seared Tilapia with Asparagus and Spicy Mint Gremolata (Food Network Kitchens) Recipe

Seared Tilapia with Asparagus and Spicy Mint Gremolata (Food Network Kitchens) Recipe

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Seared Tilapia with Asparagus and Spicy Mint Gremolata (Food Network Kitchens)

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Ingredients:

Serving

2 lb thin, tender asparagus, trimmed
3 tbsp coarsely chopped mint leaves
1 small garlic clove, finely chopped
1/2 tsp finely grated lemon zest
pinch red pepper flakes
2 tilapia fillets (about 1 lb total), halved
salt and freshly ground black pepper
1 tbsp extra virgin olive oil

Directions:

1. Put a steamer basket in a large pot over 1-inch of boiling salted water. Add the asparagus; cover and steam until it is crisp-tender, 6 to 8 minutes.
2. In a small dish, stir together the mint, garlic, lemon zest and pepper flakes.
3. Brush the tilapia with 1 tablespoon oil; season with salt and pepper to taste. Add 2 tilapia fillets to hot pan; cook, turning once, until opaque throughout, 5 to 7 minutes total. Transfer to plates. Repeat with remaining tilapia.
4. Serve the tilapia with the asparagus; garnish with gremolata mixture. Drizzle the asparagus and fish with olive oil, if desired.
Copyright 2010 Television Food Network, G.P. All rights reserved
Nutritional analysis per serving
Calories 230; Total Fat 10.5g (Sat Fat 2g, Mono Fat 7g, Poly Fat 1g) ; Protein 28g; Carb 9g; Fiber 5g; Cholesterol 57mg; Sodium 184mg
Cooking the tilapia in a very hot nonstick skillet ensures only a small amount of oil is needed. Using fresh herbs and citrus as a topping with just a drizzle of heart healthy oil to finish packs big flavor.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	135.73 Kcal (568 kJ)
Calories from fat	43.81 Kcal
		% Daily Value*
Total Fat	4.87g	7%
Cholesterol	29mg	10%
Sodium	33.69mg	1%
Potassium	241.61mg	5%
Total Carbs	7.13g	2%
Sugars	1.93g	8%
Dietary Fiber	4.97g	20%
Protein	15.49g	31%
Vitamin C	11.3mg	19%
Vitamin A	2.5mg	83%
Iron	73mg	405%
Calcium	67.8mg	7%

Amount Per 100 g
Calories	45.1 Kcal (189 kJ)
Calories from fat	14.56 Kcal
		% Daily Value*
Total Fat	1.62g	7%
Cholesterol	9.64mg	10%
Sodium	11.19mg	1%
Potassium	80.27mg	5%
Total Carbs	2.37g	2%
Sugars	0.64g	8%
Dietary Fiber	1.65g	20%
Protein	5.15g	31%
Vitamin C	3.8mg	19%
Vitamin A	0.8mg	83%
Iron	24.2mg	405%
Calcium	22.5mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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