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Chili-Rubbed Tilapia with Asparagus & Lemon

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

Your rating: None Average: 4.3 (130 votes)

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:
"So delicious and easy! "
Chili-Rubbed Tilapia with Asparagus & Lemon Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High calcium | High potassium | Gluten free |

View Our Nutrition Guidelines »

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

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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; 0 g added sugars; 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).

Carbohydrate Servings: 1/2

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


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Recipe Categories

Type of Dish
Main dish, fish/seafood
Ethnic/Regional
American
Mexican
Southwest
Ease of Preparation
Easy
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High calcium
High potassium
Gluten free
Total Time
30 minutes or less
Servings
4
Main Ingredient
Fish
Preparation/ Technique
Marinate/Rub
Saute
Steam
Meal/Course
Dinner

Season
Spring
Summer
Style/Theme
Entertaining, casual
Everyday favorites
Publication
April/May 2005
The EatingWell Healthy in a Hurry Cookbook (2006)
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