• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Sweetphi logo

  • Recipes
    • Recipe Index
    • Five Ingredient Fridays
    • Reader Recreations
  • About
    • About & Contact
    • Partnerships
  • Cookbooks
  • Life
    • Love Lists
    • Catching up with the Kelnhofers
    • Travel
  • Shop
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • Twitter

Fire-Roasted Lemon Garlic Tilapia with Asparagus Fries

Jan 14, 2015 · 14 Comments

This post may contain affiliate links, please see my privacy policy for details.

Jump to Recipe Print Recipe

This meal of Fire-Roasted Lemon Garlic Tilapia with Asparagus Fries and a yogurt dipping sauce is the perfect family friendly healthy meal to get the New Year started off right and is sponsored by Omaha Steaks, but as always, all opinions are mine alone. #ad

Fire-roasted-lemon-garlic-tilapia-with-asparagus-fries

I’m excited to share this post with you today! Not only because, hello, asparagus fries? YUM! But because this is the first of a series of posts I’ll be doing in partnership with Omaha Steaks for their blog, Steakbytes. I’ll always share when I have a new post up on the Steakbytes blog on my social media pages (instagram: PhiliaKelnhofer , facebook: @Sweetphiblog , twitter: @sweetphi) and will also be sharing some of the recipes here on the Sweetphi blog.

Before I tell you all about how to make these amazing asparagus fries that you need to try…I wanted to tell you that I started a page called ‘Reader Recreations‘ that show whenever readers make a SweetPhi blog recipe. Be sure to check it out, and any time you make a #SweetphiBlog recipe I’d love if you’d share it with me on social media or by emailing (sweetphiblog@gmail.com).

Asparagus-fries

Ah the New Year, it is upon us. With new hopes and aspirations guiding us, it is always a little exciting to start the New Year. And of course at the top of everyone’s list (at least mine) is eating healthier and making better food choices for our families. But let’s face it, that’s not always the easiest to do. Inspiration can be lacking, and then the age old question of what’s-for-dinner becomes all too difficult to answer. That’s where Omaha Steaks’ Fire-Roasted Lemon Garlic Tilapia Filets come in.

Fire-roasted-lemon-garlic-tilapia

Only taking 20 minutes to bake, the light and flakey tilapia filets are super delicate in flavor and because they’re already fire roasted, they can even be heated up in the microwave for an even quicker meal time! Because tilapia is such a light tasting fish (it doesn’t have the strong ‘fishy’ taste that might be off putting to some) it is the perfect way to introduce healthy seafood to your family.

Today I’m going to show you how to make a meal with the fire roasted lemon garlic tilapia filets. To accompany the tilapia filets I’ll show you how to make asparagus fries and a totally delicious (and healthy) dipping sauce that ties the meal together.

To make this meal you’re going to start by prepping the tilapia. This is the easiest part of the meal. Simply line a baking sheet with parchment paper and lightly spray it with cooking spray. Then remove the tilapia filets from the box and place on the prepared baking sheet and set aside.

Now comes the fun of making asparagus fries (I say ‘fun’ because you’re going to absolutely fall in love with the end result, so much so that you’re going to forget that these little fries can take a little bit of time (and mess) to make).  About halfway through making the fries, my husband shared a method for making them that I wish I would have known at the start (lol). It’s apparently called the ‘two-hand method. ’ You use one hand to pick up the asparagus and dredge it through the flour and place it in the egg, and then you use your other hand to coat it with egg and then coat it with the bread crumbs. This method keeps you from getting egg in the flour and from getting club hands. It really works, the two hand method made the process so much faster. When the asparagus spears are done being coated, place them on a parchment lined baking sheet.

How-to-make-asparagus-fries

Bake the asparagus spears and tilapia at the same time. While the food is baking, you’re going to make the delicious dipping sauce. For the dipping sauce I wanted it to be like a tartar sauce (typically mayonnaise, pickles, lemon and dill), but healthier.

Green-yogurt-tartar-sauce

So the sauce is made with Greek yogurt instead of mayonnaise and is wonderfully delicious and perfect for dipping the asparagus fries in and for accompanying the fish.

Homemade-asparagus-fries

There you have it, fire roasted lemon garlic tilapia with asparagus fries, a delicious and healthy meal. This is my new favorite play on ‘fish and chips’ and is perfect for the whole family to enjoy!

Fire-Roasted Lemon Garlic Tilapia with Asparagus Fries

0 from 0 votes
Print Rate
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 6 servings

Ingredients

  • 6 4-oz Fire-roasted lemon garlic tilapia filets from Omaha Steaks
  • For the asparagus fries-
  • 1 Bunch of asparagus ends trimmed and washed
  • 2 Tbs Flour
  • 1 tsp Salt and pepper
  • 1 Egg beaten
  • ½ Cup Italian seasoned breadcrumbs
  • For the dipping sauce-
  • 1 Container 5.3oz plain Greek yogurt
  • ½ Lemon juice
  • 2 Dill pickles finely chopped
  • ½ tsp Dill weed

Instructions

  • Line two baking sheets with parchment paper and spray lightly with cooking spray. Preheat oven to 425.
  • Remove tilapia filets from the bag and place them (fire roasted side up) on one of the baking sheets.
  • Set up three shallow bowls, in the first bowl spoon 2 Tbs of flour and sprinkle salt and pepper on top of the flour. In the second bowl crack the egg and then beat it with a fork. In the third bowl place the seasoned bread crumbs. Now with one hand take one asparagus spear (they should already be cleaned and ends cut off) and dredge it through the flour, then place it in the egg mixture. With your other hand make sure the asparagus spear is coated in egg, and then place it in the breadcrumb bowl and press breadcrumbs so the asparagus spear is coated. Place it on the other prepared baking sheet. Repeat the process with remaining asparagus spears (coat with flour, egg, and bread crumbs).
  • When all the asparagus spears are coated, place baking sheet in the oven on at a lower position, and place tilapia filets on upper rack. Bake for 10 minutes, then remove the asparagus spears and with tongs rotate them. Place them back in the oven and bake for another 8 minutes. After 18 minutes remove the asparagus ‘fries’ and tilapia and allow to cool for a few minutes.
  • While the asparagus and tilapia are baking, make the healthy tartar sauce. In a bowl combine Greek yogurt, squeeze half a lemon juice, 2 dill pickles finely chopped and ½ tsp dill week. Mix until the sauce has been combined.
  • To serve the meal place one tilapia filet and three asparagus fries on a plate and serve with about a tablespoon or more of dipping sauce and enjoy!

 

Related Posts

  • Crispy Parmesan Fries with Roasted Garlic Aioli
    Crispy Parmesan Fries with Roasted Garlic Aioli

    Calling all fry lovers! These crispy parmesan fries with roasted garlic aioli are the perfect…

  • Mashed Cauliflower with Roasted Carrots and Panko crusted Tilapia

    If you ever want to enjoy a healthy meal that doesn't taste like it should…

  • Prosciutto Asparagus Spears

    This is a recipe based on the Pepperidge Farm recipe for Prosciutto Asparagus Spears, I…

Blog Posts, Main Meals, Recipes, Seafood & Fish asparagus fries, asparagus fries with dipping sauce, Fire roasted lemon garlic tilapia with asparagus fries, greek yogurt tartar sauce, how to make asparagus fries

Did you make this recipe? Hashtag with us! Be sure to follow/tag @PhiliaKelnhofer and hashtag #sweetphiblog – we love to see what you’re cooking up!”

Reader Interactions

Comments

  1. Lynn @ Order in the Kitchen says

    January 26, 2015 at 5:55 pm

    Love this grown up version of fish and chips and thank you SO much for teaching me the two hand method! Love it!!

    Reply
    • Sweetphi says

      January 27, 2015 at 9:43 pm

      Isn’t the two hand method amazing? It will change your life lol, but really…it will help you when breading 🙂

      Reply
  2. cheri says

    January 16, 2015 at 3:09 pm

    Hi Phi, these look very addictive!

    Reply
    • Sweetphi says

      January 19, 2015 at 9:58 pm

      They’re super additive, we were actually at a restaurant tonight and they had asparagus fries and we ordered them, and my husband said they were not as good as mine 🙂

      Reply
  3. Rachel @ Bakerita says

    January 15, 2015 at 9:58 am

    Those asparagus fries are what dreams are made of!!! And paired with lemony tilapia…it’s heaven. I love lemony fish, so this is soo up my alley. Pinned!

    Reply
    • Sweetphi says

      January 15, 2015 at 12:55 pm

      Asparagus fries are my new obsession, they’re SOOOOo good! thanks for stopping by and commenting (and pinning!) you rock!

      Reply
  4. Erin | Well Plated says

    January 14, 2015 at 10:36 pm

    I love how fresh this meal is Phi! Makes me dream of spring 🙂

    Reply
    • Sweetphi says

      January 15, 2015 at 12:54 pm

      Thank you so much Erin! And brrrr…spring can’t get here soon enough!

      Reply
  5. liztiptopshape says

    January 14, 2015 at 10:40 am

    Oh, HELLO gorgeous food!! All of those looks so good! Love the swapping in of greek yogurt for the dipping sauce. Means I can dip more!

    Reply
    • Sweetphi says

      March 17, 2015 at 1:42 pm

      A little dollop of greek yogurt cures all, doesn’t it? Thank you so much for commenting Liz, sorry I’m only seeing this now (hangs head in shame)

      Reply
  6. mommyhoodsdiary says

    January 14, 2015 at 9:44 am

    At home we absolutely LOVE asparagus… trying these recipe soon! Pinned.

    Reply
    • Sweetphi says

      March 17, 2015 at 1:44 pm

      I think you’ll absolutely love these asparagus fries, they’re super delish and totally perfect for a family dinner (thank you so much for the pin, really appreciate it, and so sorry it’s taken me so long to reply, I didn’t see this comment until today!)

      Reply
  7. bakesinslippers says

    January 14, 2015 at 8:12 am

    Such a great recipe from a great and talented blogger! Thanks for being part of our Omaha Steaks crew

    Reply
    • Sweetphi says

      January 14, 2015 at 8:57 am

      So excited to be part of the team, thank you so much for your lovely comment, it totally made my day!

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Sweetphi - Philia Kelnhofer - food blogger head shot image

Welcome to the SweetPhi blog, I’m Phi! I live in Milwaukee, WI. I’m a busy working mom (and cookbook author x2) to boy-girl twins and a toddler.

I am all about helping make mealtime a little easier and sharing inspiration for those with a busy lifestyle!

Learn More

This Month's Most Popular

Related Posts

  • 1 Perfectly Baked Salmon
  • 2 One Pot Thai Shrimp and Quinoa
  • 3 5 Ingredient Fish Stick Wraps Recipe
  • 4 Sesame Salmon Rice Bowls
  • 5 White Fish Chowder

Get the exclusive content you crave straight to your inbox.

 

Footer

The twins have been picking out their own outfits, The twins have been picking out their own outfits, weird pantry ingredients that turned into an amazing meal (ever heard of “knödel and more on this weeks’ Catching Up With The Kelnhofers
⠀⠀⠀⠀⠀⠀⠀⠀⠀
P.s.- Frankie’s cute vegetable dress is from @blackbearboutique 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 https://sweetphi.com/catching-up-with-the-kelnhofers-81/
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#cookbookauthor  #cookingwithkids #sweetphiblog  #familylife #kids #twins #lifeupdates #recipes #easyrecipes  #lifestyleblog #familyfun #twinstyle #boygirltwins #motherhood #reallife #familyof5  #twinmom #twinmomlife #boymom #girlmom #twinsofinstagram #twinstagram #twinmama #lifewithtwins #twinsandatoddler #momblogger #lifestyleblogger #milwaukeemom #knodel
Want to hear the horrible thing that happened in m Want to hear the horrible thing that happened in my house this week? 🎻 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
First, I ran out of coffee beans 😳😩😢
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Then, as I was washing dishes late at night, my French press slipped through my hands and shattered 🙀😭😫
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I just kept repeating a German phrase my mom used to say “sherben bringen Glück” which means “shards bring luck” (it’s usually applied to like porcelain- which is why plates and mugs are thrown on the ground ahead of weddings... but my mom would apply it to glass/plates/whatever broke) 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So...I’m going to go ahead and make some sweet cream, bust out my old coffee machine until the new French press arrives <-because apparently now I’m someone who makes French press coffee every morning! 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’m going to drink my coffee and make my meal plan and shopping list for the week ahead (if you need some inspo the latest free meal plan and which has the ability to create a shooting list with the click of a button is live on the blog! 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
How are you spending your weekend?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Clickable link in profile 👉🏻 https://sweetphi.com/weekly-meal-plan-3-1-3-7/
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#mealplanning #coffee #coffeelover #sweetphiblog #easyrecipes #easymealideas #recipes #icedcoffee #coffeecreamer #sweetcream #breakfast #brunch 
#mealplan #mealprepsunday  #mealprepideas #freemealplan #familymeals #instayum #easyrecipes #foodphotographer #instafood #foodblogger #midwestblogger  #foodblogeats #workingmom  #theeverygirlcooks  #theeverygirl #recipedeveloper #milwaukeefoodblogger  #glutenfreerecipes
What would you dip in this pimento cheese spread f What would you dip in this pimento cheese spread first? 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
❤️ crackers
🧡 veggies 
💛 fries
💚 chips 
💙 pretzels
💜 a cheeseburger <- so good
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Recipe here: https://sweetphi.com/5-ingredient-pimento-cheese-spread/
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#pimentocheese #pimentos #sauce #saucerecipe #easyrecipe #secretsauce #dip #glutenfree  #burgersauce #easyrecipes #foodphotographer #foodstylist #foodblogger #milwaukeeblogger #wisconsinblogger #sweetphiblog #mealprep #glutenfreerecipe #mealpreprecipe #mealprepsunday #appetizer #appetizerrecipe
Did you know? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Today i Did you know? 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Today is #NationalChiliDay !!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So to celebrate I’m sharing this crazy delicious vegetarian vegan chili!!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This Instant Pot vegetarian chili (eggplant chili) is definitely going to be you make regularly. 🍅🧅
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s full of vegetables and healthy ingredients, plus it makes a generous batch; perfect for leftovers!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I love serving this with cornbread and avocado as a topping and you can also add sour cream or Greek yogurt.🥑
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Clickable link in profile or 👉🏻 https://sweetphi.com/instant-pot-vegetarian-chili
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#chilirecipe #chili #eggplantrecipes #veganrecipes #vegetarian #vegetarianrecipes #glutenfreerecipes #deliciousfoods #foodiepics #yummyyummy #delicious #foodloversofinstagram #healthyfoodie #healthyrecipes #tastytasty #eatsmart #homemadecooking #foodpicsdaily  #vegan #glutenfree #foodblogeats #smallbusinesslove #instantpot #instantpotrecipes #foodphotographer #milwaukeefoodphotohrapher #familymealideas #recipedeveloper
Wanna know a secret? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ P Wanna know a secret?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Perfectly baked salmon is only 22 minutes away!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is my go-to baked salmon recipe. 
1 Lb Center Cut Salmon about 16 oz
2 Tbs Extra Virgin Olive Oil 
1 Tbs Mediterranean Sea Salt (or spice mix of your choice)
1/2 Lemon sliced and slices halved
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Bake at 350 for 20 minutes, let rest for 2 minutes, enjoy!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Clickable link in profile or 👉🏻 https://sweetphi.com/perfectly-baked-salmon-recipe/
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
 #salmon #salmonrecipe #healthyfood #recipevideo #5ingredientsorless #seafood #seafoodrecipe #howtovideo  #healthyeating #healthyeats #mealprep #mealprepideas
#foodphotographer #instafood #instayum #foodblogeats #wisconsinblogger  #sweetphiblog  #workingmom  #theeverygirlcooks  #theeverygirl  #easyrecipe #recipedeveloper #30minutesorless #bakedsalmon #workingmom #20minutemeals #salmon #whatsfordinner⠀⠀⠀⠀⠀⠀⠀⠀
Are you team ♥️ anchovies, or team 🤢 anchov Are you team ♥️ anchovies, or team 🤢 anchovies? 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I used to be 🤢 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
They sounded kinda gross if you asked me. Canned fish? No thank you. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Then I was part of a cookbook club (remember social activities.. 😭) and I cooked a recipe with anchovy breadcrumbs. It completely changed my perspective and thoughts on them as an ingredient. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now whenever I encounter someone who is team ♥️ I rave and rave at them about miraculous anchovy breadcrumbs. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
They’re awesome on roasted cauliflower or on pasta 😘
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So I gotta know? Are you team anchovies ♥️ or 🤢?!? 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Head on over to the blog (clicakable link in profile) to read more https://sweetphi.com/what-to-make-with-anchovies-and-anchovy-breadcrumbs-recipe/
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#anchovies #anchovy #breadcrumbs #anchovyrecipe  #easyrecipe  #easyrecipes #cookbookclub #foodblogger #milwaukeeblogger #sweetphiblog #seafood #sides #cauliflower #seafoodrecipes
If you have a sweet potato, a can of black beans a If you have a sweet potato, a can of black beans and some simple pantry staples, then you can make these burgers!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
These easy weeknight sweet potato burgers are done in 20 minutes, and are SO delicious.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Clickable link in profile 👉🏻 https://sweetphi.com/easy-weeknight-sweet-potato-burger-recipe/
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#meatlessmonday  #sweetphiblog #dinner #dinnerideas #dinnerrecipes #recipes #easydinnerideas #burgers  #vegetarianrecipe #sweetpotatoburger #easydinnerrecipe #mainmeal  #healthy #mainmealrecipes #familydinner #veggieburger #sweetpotatorecipes #foodblogger #instafood  #easyrecipe #meatlessrecipe  #workingmom #healthyrecipe #foodblogeats  #sweetpotato #recipedeveloper #blackbeans #🍠 #toddlermealideas
Reading material in moms office 😍
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We’ve been loving new cookbooks and lots of family time and delicious food on this weeks’ Catching Up With Th Kelnhofers 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 https://sweetphi.com/catching-up-with-the-kelnhofers-80/
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#cookbookauthor #babyfood  #cookingwithkids #sweetphiblog  #family #familylife #kids #twins #lifeupdates #recipes #easyrecipea  #lifestyleblog #familyfun #twins #boygirltwins #motherhood #reallife #familyof5  #twinmom #twinmomlife #boymom #girlmom #twinsofinstagram #twinstagram #twinmama #lifewithtwins #twinsandatoddler #momblogger #lifestyleblogger #milwaukeemom
  • Recipes
  • Baby
  • Cookbook
  • Five Ingredient Fridays
  • Travel

Copyright © 2021 · SWEET PHI