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20 minute dinner recipes

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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

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

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

1/2 Carbohydrate Serving

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