Chili-Rubbed Tilapia with Asparagus & Lemon
http://www.eatingwell.com/recipes/chili_rubbed_tilapia_with_asparagus_lemon.html
From EatingWell: April/May 2005, The EatingWell Healthy in a Hurry Cookbook (2006)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.
4 servings | Active Time: 20 minutes | Total Time: 20 minutes
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
- 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 : 210 Calories; 10 g Fat; 1 g Sat; 1 g Mono; 48 mg Cholesterol; 3 g Carbohydrates; 24 g Protein; 4 g Fiber; 418 mg Sodium; 645 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 2 vegetable, 3 very lean meat, 1 1/2 fat