Pin This Lemon Herb Tilapia with Steamed Asparagus is a light, flavorful dinner featuring flaky tilapia fillets seasoned with fresh herbs and lemon. Paired with crisp steamed asparagus, it is the perfect meal for anyone looking for a healthy, weight-loss-focused option that doesn't compromise on taste.
Pin The combination of zesty lemon and aromatic herbs brings out the natural sweetness of the tilapia, while the quick-steamed asparagus provides a satisfying crunch. This meal is packed with 28g of protein per serving, making it as nutritious as it is delicious.
Ingredients
- Fish & Marinade
- 2 tilapia fillets (about 150 g each)
- 1 tablespoon olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon lemon zest
- 1 garlic clove, minced
- 1 tablespoon fresh parsley, chopped
- 1 teaspoon fresh dill, chopped (or ½ teaspoon dried dill)
- ¼ teaspoon salt
- ⅛ teaspoon black pepper
- Vegetables
- 250 g (about ½ lb) asparagus, trimmed
- 1 teaspoon olive oil
- Pinch of salt
- Pinch of black pepper
- Garnish (optional)
- Lemon wedges
- Extra chopped parsley
Instructions
- Step 1
- Preheat the oven to 200°C (400°F). Line a baking sheet with parchment paper.
- Step 2
- In a small bowl, combine olive oil, lemon juice, lemon zest, minced garlic, parsley, dill, salt, and pepper.
- Step 3
- Pat the tilapia fillets dry and place them on the prepared baking sheet. Brush both sides with the lemon-herb mixture.
- Step 4
- Bake tilapia for 12–15 minutes, or until the fish flakes easily with a fork.
- Step 5
- While the fish bakes, bring a pot of water to a boil and set a steamer basket on top. Add asparagus, cover, and steam for 4–5 minutes until just tender and bright green.
- Step 6
- Toss steamed asparagus with olive oil, salt, and pepper.
- Step 7
- Serve tilapia fillets alongside the asparagus. Garnish with lemon wedges and extra parsley if desired.
Zusatztipps für die Zubereitung
For the best results, ensure you have a baking sheet and a steamer basket ready. Patting the fish completely dry before applying the marinade ensures the herbs and oil adhere properly for a perfectly seasoned finish.
Varianten und Anpassungen
You can substitute the tilapia with cod or sole if preferred. If you enjoy a bit of heat, try adding a sprinkle of red pepper flakes to the asparagus while tossing it with olive oil and salt.
Serviervorschläge
Pair this dish with a small side of quinoa or brown rice for extra fiber. Serve immediately with extra lemon wedges to squeeze over the fish for a burst of fresh citrus flavor.
Pin This simple yet elegant meal is a fantastic addition to your healthy recipe rotation, proving that nutritious dining can be both quick and incredibly flavorful.
Recipe FAQ
- → Can I use frozen tilapia fillets?
Yes, frozen tilapia works perfectly for this dish. Thaw the fillets overnight in the refrigerator or under cold running water for about 30 minutes before patting them dry and applying the herb mixture.
- → How do I know when the tilapia is done?
The tilapia is ready when it flakes easily with a fork and appears opaque throughout. This typically takes 12–15 minutes at 200°C (400°F). Avoid overcooking to keep the fish moist and tender.
- → What other herbs work in the marinade?
Fresh basil, chives, or tarragon make excellent alternatives or additions to the parsley and dill. Use about 1 tablespoon total of fresh herbs, adjusting slightly based on your taste preferences.
- → Can I pan-fry the tilapia instead?
Absolutely. Heat olive oil in a skillet over medium-high heat and cook the seasoned fillets for about 3–4 minutes per side until golden and flaky. Pan-frying adds a nice crispy edge to the fish.
- → How should I store leftovers?
Store leftover tilapia and asparagus in an airtight container in the refrigerator for up to 2 days. Reheat gently in the microwave at 50% power to avoid drying out the fish, or enjoy cold over salad greens.
- → What sides pair well with this?
Quinoa, brown rice, or roasted potatoes complement this light dish beautifully if you want to add more substance. A simple side salad with vinaigrette also works well without adding heaviness.