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.

Servings: 4 servings
Total Time: 20 minutes
Ease of Preparation: Easy
Cuisine: American
Health: Low Calorie, Low Carb, Low Sat Fat, Low Sodium, High Potassium, High Calcium, Heart Healthy, Healthy Weight

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

Steps:

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)

Calories - 210
Carbohydrates - 8
Fat - 10
Saturated Fat - 1
Monounsaturated Fat - 6
Protein - 24
Cholesterol - 48
Dietary Fiber - 4
Potassium - 0
Sodium - 418
Nutrition Bonus - Vitamin C (37% daily value), Folate (33% dv), Iron (33% dv), Fiber (24% dv).

Related Links:

  • Wok-Seared Chicken Tenders with Asparagus & Pistachios
  • EatingWell Advanced Recipe Search