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 as it does outdoors. You could also use this rub on chicken breasts or toss it with lightly oiled shrimp before cooking.
Ingredients (4 servings)
- 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
- 1 tablespoon extra-virgin olive oil
- 3 tablespoons lemon juice
- 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.
Units per serving:
- Protein: 3.5
- Carbohydrate: 0.5
Nutrition facts per serving:
- 185 calories (65 calories from fat)
- 7g fat
- 26g protein
- 4g net carbs
Original recipe from “The Eating Well Healthy In a Hurry Cookbook” (2006). A healthy adaptation by GreenLite Medicine.