Tilapia, pepper, asparagus and egg stir-fry
Discover a quick and nutritious Tilapia, Pepper, Asparagus, and Egg Stir-Fry recipe packed with protein and vibrant veggies. Perfect for a healthy weeknight dinner, this easy dish features tender tilapia, crisp asparagus, and a hint of spice from chili powder. Ready in minutes for a delicious and balanced meal!
- 24 Jan 2025
- Cook time 15 min
- Prep time 15 min
- 1 Servings
- 8 Ingredients
The Tilapia, Pepper, Asparagus, and Egg Stir-Fry is a delicious and nutritious dish that blends the mild flavor of tilapia with the vibrant tastes of red pepper and asparagus. This quick and easy recipe is perfect for a healthy dinner or a substantial lunch. With the added kick of chili powder and the richness of eggs, this stir-fry offers a well-rounded meal that is sure to satisfy.
Ingredients:
Instructions:
- Crack the eggs into a bowl, season with a dash of salt and black pepper, and beat them well.
- Cut the tilapia into bite-sized pieces.
- Trim and cut the asparagus into 2-inch pieces.
- Slice the red bell pepper into thin strips.
- Mince the garlic clove.
- Heat a non-stick skillet or wok over medium heat.
- Add the beaten eggs and scramble them until just cooked. Remove the eggs from the pan and set them aside.
- In the same skillet or wok, heat the vegetable oil over medium-high heat.
- Add the tilapia pieces and cook until they are opaque and slightly golden, about 3-4 minutes. Remove the tilapia from the pan and set it aside.
- In the same skillet, add the minced garlic and sauté for about 30 seconds until fragrant.
- Add the asparagus and red bell pepper strips. Stir-fry for about 5-6 minutes until the vegetables are tender-crisp.
- Return the scrambled eggs and tilapia to the pan.
- Add the chili powder and a dash of salt, stirring well to combine all the ingredients.
- Cook for an additional 1-2 minutes, allowing all the flavors to meld together.
- Serve the stir-fry hot, either on its own or over a bed of steamed rice or noodles.
Tips:
- Preparation: Prepare all your ingredients in advance; mince the garlic, slice the red pepper, and trim the asparagus. This will make the cooking process smoother and faster.
- Cooking the Tilapia: Cook the tilapia thoroughly before adding it to the stir-fry. Ensure it is golden brown and flakes easily with a fork to achieve the best texture.
- Vegetable Texture: To maintain a slight crunch in your vegetables, avoid overcooking the asparagus and red pepper. Stir-fry them until they are tender-crisp.
- Spice Level: Adjust the amount of chili powder based on your spice preference. If you enjoy less heat, use only half a teaspoon.
- Egg Texture: When adding the eggs, you can either scramble them lightly within the pan or cook them as a thin omelet and slice it into strips before mixing with the stir-fry.
- Serving Suggestions: You can serve this dish over a bed of steamed rice, quinoa, or noodles to make it a more filling meal. Sprinkle some fresh herbs like parsley or cilantro for an added burst of flavor.
This Tilapia, Pepper, Asparagus, and Egg Stir-Fry is not just a feast for the eyes but also a nutritional powerhouse. With every bite, you get the perfect balance of protein, fiber, and flavor. Beyond being a quick and easy meal, it's highly customizable, allowing you to tweak spices and vegetables to suit your taste. Enjoy this dish on its own or serve it alongside steamed rice or quinoa for a more substantial meal.
| Nutrition Facts | |
|---|---|
| Serving Size | 460 grams |
| Energy | |
| Calories 320kcal | 16% |
| Protein | |
| Protein 40g | 25% |
| Carbohydrates | |
| Carbohydrates 16g | 4% |
| Fiber 6g | 16% |
| Sugar 8g | 8% |
| Fat | |
| Fat 18g | 22% |
| Saturated 4.68g | 16% |
| Cholesterol 510mg | - |
| Vitamins | |
| Vitamin A 480ug | 53% |
| Choline 450mg | 81% |
| Vitamin B1 0.38mg | 31% |
| Vitamin B2 0.83mg | 64% |
| Vitamin B3 7mg | 41% |
| Vitamin B6 0.79mg | 46% |
| Vitamin B9 220ug | 55% |
| Vitamin B12 2.71ug | 113% |
| Vitamin C 160mg | 177% |
| Vitamin E 6mg | 40% |
| Vitamin K 60ug | 51% |
| Minerals | |
| Calcium, Ca 120mg | 9% |
| Copper, Cu 0.36mg | 40% |
| Iron, Fe 6mg | 55% |
| Magnesium, Mg 72mg | 18% |
| Phosphorus, P 480mg | 39% |
| Potassium, K 1010mg | 30% |
| Selenium, Se 80ug | 146% |
| Sodium, Na 440mg | 30% |
| Zinc, Zn 2.83mg | 26% |
| Water | |
| Water 390g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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