Lemon-crusted tilapia with asparagus salad & poached egg
Discover a delightful and healthy recipe for Lemon-Crusted Tilapia paired with a refreshing Asparagus Salad and a perfectly Poached Egg. This dish combines the zesty flavors of lemon and fresh herbs like coriander, spearmint, and tarragon, with the mild heat of red pepper and white pepper. The tender tilapia and crisp asparagus are elevated by a splash of lemon juice and olive oil, while the poached egg adds richness and texture. Perfect for a nutritious dinner that's both light and satisfying.
- 28 Apr 2024
- Cook time 40 min
- Prep time 10 min
- 4 Servings
- 14 Ingredients
Lemon-crusted tilapia with asparagus salad & poached egg is a delightful and balanced meal packed with nutrients and flavor. This dish combines the zesty freshness of lemon with the delicate texture of tilapia, paired with a crisp asparagus salad and perfectly poached eggs. It's a wholesome choice that is both easy to prepare and impressive enough for a special occasion.
Ingredients:
Instructions:
- Preheat your oven to 375°F (190°C).
- In a small bowl, mix together the coriander leaves, lemon zest, ½ tsp of the salt, and the red pepper.
- Pat the tilapia fillets dry with paper towels and rub the spice mixture evenly over both sides of each fillet.
- Place the seasoned tilapia on a baking sheet lined with parchment paper.
- Drizzle 1 tablespoon of olive oil over the tilapia fillets.
- Bake in the preheated oven for 12-15 minutes, or until the fish flakes easily with a fork.
- While the fish is baking, bring a medium pot of water to a boil. Add a generous pinch of salt.
- Trim the woody ends from the asparagus and blanch them in the boiling water for 2-3 minutes, until they are bright green and just tender.
- Drain and transfer the asparagus to a bowl of ice water to stop the cooking process. Once cool, drain the asparagus and pat dry with paper towels.
- In a large bowl, whisk together the remaining 1 tablespoon of olive oil, lemon juice, spearmint, tarragon, ¼ tsp salt, and the white pepper.
- Add the blanched asparagus to the bowl and toss to coat evenly with the dressing.
- In a small pot, bring 8 cups of water to a gentle simmer. Add 1 tablespoon of vinegar.
- Crack each egg into a small ramekin or cup.
- Create a gentle whirlpool in the simmering water by stirring it with a spoon, and gently slide each egg, one at a time, into the center of the whirlpool.
- Poach the eggs for 3-4 minutes, until the whites are set but the yolks are still runny.
- Use a slotted spoon to carefully remove the poached eggs and drain them on a paper towel.
- Distribute the asparagus salad among four plates.
- Place a baked tilapia fillet on top of the salad on each plate.
- Carefully place a poached egg on top of each fillet.
- Garnish with additional coriander leaves or a sprinkle of lemon zest if desired. Serve immediately while the tilapia is hot and the eggs are warm.
Tips:
- Ensure your tilapia is fresh; this will make a significant difference in the flavor of the dish.
- When zesting the lemon, avoid the white pith as it can be bitter.
- Snap the woody ends off the asparagus by bending them until they break naturally.
- Use a small sieve or a slotted spoon to create a gentle whirlpool in the water before adding the eggs for poaching – this helps to keep the egg whites together.
- Prepare all your ingredients beforehand (mise en place) to make the cooking process smoother and more enjoyable.
Lemon-crusted tilapia with asparagus salad & poached egg is a satisfying dish that brings together the vibrant flavors of citrus, herbs, and spices. With tender tilapia, crisp asparagus, and eggs cooked to perfection, you have a complete meal that is both flavorful and nutritious. Follow the recipe closely and use the tips provided to enhance your cooking experience. Enjoy this culinary delight!
| Nutrition Facts | |
|---|---|
| Serving Size | 300 grams |
| Energy | |
| Calories 210kcal | 9% |
| Protein | |
| Protein 33g | 22% |
| Carbohydrates | |
| Carbohydrates 5g | 2% |
| Fiber 2.42g | 6% |
| Sugar 2.35g | 2% |
| Fat | |
| Fat 14g | 17% |
| Saturated 3.45g | 11% |
| Cholesterol 290mg | - |
| Vitamins | |
| Vitamin A 150ug | 16% |
| Choline 250mg | 46% |
| Vitamin B1 0.25mg | 21% |
| Vitamin B2 0.47mg | 36% |
| Vitamin B3 6mg | 35% |
| Vitamin B6 0.33mg | 19% |
| Vitamin B9 130ug | 32% |
| Vitamin B12 2.36ug | 98% |
| Vitamin C 8mg | 9% |
| Vitamin E 2.36mg | 16% |
| Vitamin K 50ug | 41% |
| Minerals | |
| Calcium, Ca 70mg | 5% |
| Copper, Cu 0.30mg | 0% |
| Iron, Fe 4.01mg | 36% |
| Magnesium, Mg 55mg | 13% |
| Phosphorus, P 360mg | 28% |
| Potassium, K 670mg | 20% |
| Selenium, Se 70ug | 123% |
| Sodium, Na 570mg | 38% |
| Zinc, Zn 1.69mg | 15% |
| Water | |
| Water 240g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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