COOKING WITH DIABETES

Chili powder heats up tilapia

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

Upcoming Events