Chili-Rubbed Tilapia with Asparagus & Lemon

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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.

Yield: 4 servings
Active Time: 20
Total Time: 20

Ingredients

  • 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

Preparation

  1. 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.
  2. 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

Nutrition Per Serving

calories 211
fat 10 g (2 g sat, 6 g mono)
cholesterol 57 mg
carbohydrates 8 g
protein 26 g
fiber 4 g
sodium 419 mg
potassium 681 mg

Nutrition Bonus Vitamin C (37% daily value), Folate (33% dv), Iron (33% dv), Fiber (24% dv).

Carbohydrate Serving 1/2

Exchanges 2 vegetable, 3 very lean meat, 1 1/2 fat

From EatingWell April/May 2005, The EatingWell Healthy in a Hurry Cookbook (2006)