Chili-Rubbed Tilapia with Asparagus & Lemon

From EatingWell: April/May 2005, The EatingWell Healthy in a Hurry Cookbook (2006) — Subscribe Now!

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.

READER'S COMMENT:

"This is an excellent and easy dish. Something about it made the Tilapia very juicy and flavorful. We actually have made it twice now and tonight did it without the asparagus - we just squeezed the lemon on the fish towards the end of...

Chili-Rubbed Tilapia with Asparagus & Lemon Recipe

4 servings

Active Time: 20 minutes

Total Time: 20 minutes

Nutrition Profile

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.

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