Easy Dinner Recipe: Tilapia with Asparagus and Goat Cheese

  Continuing on the theme of healthful living, here is one of my favorite go-to recipes for a quick week-night dinner that is both low in calories and so delicious.  Packed with omega-3s, calcium, and fiber, tilapia and asparagus make for the perfect protein - veggie combo.

You Will Need:

  • One tilapia filet (you can buy them fresh at your local grocery, though I often buy the pre-packaged frozen filets from Whole Foods)
  • Bundle of asparagus
  • 1 Lemon
  • Capers
  • Goat cheese crumbles
  • Fresh thyme
  • Olive Oil
  • Salt and Pepper


Preheat the oven to 350 degrees.  Rinse the asparagus in cool water and lay on a paper towel or cutting board to dry.  Cut about an inch off of the bottom of each stalk and place on a baking sheet.  Drizzle lightly in olive oil and sprinkle with salt and pepper.  Once the oven has reached 350, put in the asparagus and bake for 7-10 minutes before turning the stalks.  Bake for another 7-10 minutes, or until they can be punctured easily with a fork.


After you have turned the asparagus, heat the stove to medium and place the tilapia filet in a skillet.  Drizzle a tablespoon or so of olive oil over the filet before tossing in about 1/4 a cup of capers (you can tell I'm really scientific about this).  Squeeze a lemon wedge over the filet and then place the wedge in the skillet, along with a few sprigs of fresh thyme.  Sprinkle with salt and pepper.


Cook the tilapia on one side for 5-6 minutes before flipping it over with a spatula.  Tilapia is really a quite simple fish to cook, it is fairly thin and sautées quickly in the pan.  Generally the fish will cook completely within 10 - 12 minutes, and flakes easily with a knife when done.

The beauty of this meal is that if you start cooking the tilapia once you've turned the asparagus, both parts of the meal should be ready within a minute of two of each other.  Spoon 7-10 asparagus stalks onto a plate and then add the contents of the skillet (tilapia, capers, thyme, lemon wedge).  Finish by sprinkling roughly 1/4 cup of goat cheese crumbles onto the fish.


Curious to know just how much you are eating?

  • 4 oz Tilapia filet - 70 calories
  • 10 stalks of asparagus - 50 calories
  • 1/4 cup of goat cheese - 90 calories
  • ~ 2 tablespoons of olive oil - 200 calories
  • 1/4 cup of capers - 8 calories
  • Grand Total = 418 calories

Bon Appetit!