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

Tilapia, pepper, asparagus and egg stir-fry

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:

2 eggs
110g
1/3 tbsp vegetable oil
4.62g
3.50 oz tilapia
100g
1 dash salt
0.40g
1 dash black pepper
1/10g
8 spears asparagus
120g
1 red pepper
120g
1 garlic clove
3g
1 tsp chili powder
3g

Instructions:

1. Prep the Ingredients:
- 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.
2. Cook the Eggs:
- 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.
3. Stir-Fry the Tilapia:
- 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.
4. Sauté the Vegetables:
- 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.
5. Combine Everything:
- 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.
6. Serve:
- 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 Size460 grams
Energy
Calories 320kcal16%
Protein
Protein 40g25%
Carbohydrates
Carbohydrates 16g4%
Fiber 6g16%
Sugar 8g8%
Fat
Fat 18g22%
Saturated 4.68g16%
Cholesterol 510mg-
Vitamins
Vitamin A 480ug53%
Choline 450mg81%
Vitamin B1 0.38mg31%
Vitamin B2 0.83mg64%
Vitamin B3 7mg41%
Vitamin B6 0.79mg46%
Vitamin B9 220ug55%
Vitamin B12 2.71ug113%
Vitamin C 160mg177%
Vitamin E 6mg40%
Vitamin K 60ug51%
Minerals
Calcium, Ca 120mg9%
Copper, Cu 0.36mg40%
Iron, Fe 6mg55%
Magnesium, Mg 72mg18%
Phosphorus, P 480mg39%
Potassium, K 1010mg30%
Selenium, Se 80ug146%
Sodium, Na 440mg30%
Zinc, Zn 2.83mg26%
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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