Chili-Rubbed Tilapia with Asparagus & Lemon
Tilapia, a relatively plentiful fish, has the unfortunate reputation of being dull. All it needs is a spice rub, a familiar barbecuing technique that works just as well indoors. You could also use this rub on chicken breasts or toss it with lightly oiled shrimp before cooking.
From EatingWell: April/May 2005, The EatingWell Healthy in a Hurry Cookbook (2006)
Yield: 4 servings
Active Time: 20
Total Time: 20
- 2 pounds asparagus, tough ends trimmed, cut into 1-inch pieces
- 2 tablespoons chili powder
- 1/2 teaspoon garlic, powder
- 1/2 teaspoon salt, divided
- 1 pound tilapia, Pacific sole or other firm white fish fillets
- 2 tablespoons extra-virgin olive oil
- 3 tablespoons lemon juice
- Bring 1 inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover and steam until tender-crisp, about 4 minutes. Transfer to a large plate, spreading out to cool.
- Combine chili powder, garlic powder and 1/4 teaspoon salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a large nonstick skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total. Divide among 4 plates. Immediately add lemon juice, the remaining 1/4 teaspoon salt and asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heated through, about 2 minutes. Serve the asparagus with the fish.
Nutrition Per Serving: 211 calories; 10 g fat (2 g sat, 6 g mono); 57 mg cholesterol; 8 g carbohydrates; 26 g protein; 4 g fiber; 419 mg sodium; 681 mg potassium.
Nutrition Bonus: Vitamin C (37% daily value), Folate (33% dv), Iron (33% dv), Fiber (24% dv).
1/2 Carbohydrate Serving
Exchanges: 2 vegetable, 3 very lean meat, 1 1/2 fat