Chili powder, garlic and lemon give tilapia some kick in this quick - on the table in less than 30 minutes from start to finish - recipe. Paired with asparagus, the dish is ideal for springtime.
This spice mixture is also good on chicken, pork and shrimp.
Chili-Rubbed Tilapia With Asparagus and Lemon
Salt
2 pounds asparagus, tough ends trimmed, cut into 1-inch pieces
2 tablespoons chili powder
½ teaspoon garlic powder
1 pound tilapia, Pacific sole or other firm white fish filets
2 tablespoons olive oil
3 tablespoons lemon juice
Bring 1 inch of water to a boil in a large saucepan. Add a generous pinch of salt. Put asparagus in a steamer basket, place in the pan, cover and steam until crisp-tender, about 4 minutes. Transfer to a large plate, spreading out to cool.
Combine chili powder, garlic powder and ¼ teaspoon salt on a plate. Dredge fish in the spice mixture to coat.
Heat oil in a large 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 fish among 4 plates. With the pan still on the heat, add the lemon juice and asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heated through, about 2 minutes.
Serve asparagus with the fish.
Makes 4 servings.
Nutrition information: Each serving contains approximately 250 calories, 10 g fat, 26 g protein, 57 mg cholesterol, 8 g carbohydrate, 400 mg sodium and 4 g fiber.
Dietary exchanges: ½ carbohydrate, 2 vegetable, 3 very lean meat, 1 ½ fat.
Recipe adapted from Eatingwell.com
Food, Pages 33 on 04/23/2014