Pan-Seared Tilapia with Asparagus
Light and flaky tilapia with tender-crisp asparagus. 260 calories, 36g protein, ready in 15 minutes.
Pan-Seared Tilapia with Asparagus has 260 calories per serving, with 36g protein, 10g carbs, 7g fat, and 4g fiber. Prep 5 min, cook 10 min.
Nutrition per serving
1 serving(s)
260
Calories
36g
Protein
72% DV
10g
Carbs
4% DV
7g
Fat
9% DV
* %DV based on a 2000 calorie diet
💪 36g protein per serving.
📊 260 calories per serving.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
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
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 3 days.
Freezer
Not recommended for freezing.
Reheat
Microwave 700W for 60–90 seconds, or until steaming hot throughout. Add a splash of broth or water to prevent drying.
Equipment
skillet
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