Rating: 4.5 stars
31 Ratings
  • 5 star values: 21
  • 4 star values: 8
  • 3 star values: 0
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  • 1 star values: 2

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.

Source: EatingWell Magazine, April/May 2005




Ingredient Checklist


Instructions Checklist
  • 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 Facts

211 calories; protein 26.1g; carbohydrates 7.8g; dietary fiber 3.9g; sugars 2.8g; fat 9.7g; saturated fat 1.8g; cholesterol 56.7mg; vitamin a iu 2110.2IU; vitamin c 11.2mg; folate 93.3mcg; calcium 54.7mg; iron 3.9mg; magnesium 54.5mg; potassium 680.7mg; sodium 468.5mg; thiamin 0.2mg.

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