Try This Quick and Easy Tilapia Dish!

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. Try this flavorful dish tonight! Just remember to pick up U.S.-farm raised tilapia when possible. Find out more about tilapia at the Monterey Bay Aquarium Seafood Watch website, a great resource to check the guidelines and sustainability of seafood.

Chili-Rubbed Tilapia With Asparagus and Lemon

  • 2 pounds organic asparagus, tough ends trimmed, cut into 1" 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 fillet
  • 2 tablespoons extra-virgin olive oil
  • 3 tablespoons lemon juice

Preparation

Bring an 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 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.

Makes 4 servings.

Prep Time: 3 mins
Cook Time: 13 mins
Total Time: 16 mins

Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 210
Total Fat: 10 g
Saturated Fat: 1 g
Cholesterol: 48 mg
Sodium: 418 mg
Total Carbohydrate: 8 g
Dietary Fiber: 4 g
Protein: 24 g

Recipe reprinted with the permission of EatingWell.com

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