Chili-Rubbed Tilapia with Asparagus & Le
Source of Recipe
The LowCarbRecipeBox
Recipe Introduction
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.
Makes 4 servings
ACTIVE TIME: 20 minutes
TOTAL TIME: 20 minutes
EASE OF PREPARATION: Easy
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
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 INFORMATION: Per serving: 210 calories; 10 g fat (1 g sat,
6 g mono); 48 mg cholesterol; 8 g carbohydrate; 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
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