• Terri Windover

Not so boring Tilapia


Tilapia is a plentiful fish but it has the reputation of being dull and boring to cook with. Um no... I mean really, most meats and fishes can end up that way without a little creativity involved. I find with tilapia all it needs is a spice rub, this is not just for bbqing people! This technique works just as well indoors. Feel free to use this rub on chicken breasts or toss it with lightly oiled shrimp before cooking.

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

Instructions:

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.

3. 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.

4. 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.

Macros:

Per serving: 211 calories; 10 g fat(2 g sat); 4 g fiber; 8 g carbohydrates; 26 G protein; 57 mg cholesterol; 3 g sugars;

#foodie #nutritionist #health #therantingcook #diet #healthy #trainer #fish #tilapia #lime

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