As I mentioned in an earlier recipe post, I love Tilapia. So much that we decided to start posting Tilapia recipes on a weekly basis, which we will call Tilapia Tuesday! Keep in mind, however, that you can use other types of fish instead of Tilapia, such as Cod, Haddock or Salmon. And, in case you forgot how good fish can be for you, here are just a few reminders:
1. Fish is a nutrient-dense food.It’s a good source of protein – most varieties contain around 20 grams of protein per 3-ounce serving, the same as meat.
2. Fish is a good source of vitamin B-12.
3. Most fish are rich sources of iron.
Here’s to Tilapia Tuesdays!
Chili Rubbed Tilapia with Asparagus and Lemon
from Eating Well
2 pounds asparagus, tough ends trimmed, cut into 1-inch pieces
2 tablespoons chili powder
1/2 teaspoon garlic, powder
1/2 teaspoonsalt, divided
1 pound tilapia, Pacific sole or other firm white fish fillets
2 tablespoons 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.
Per serving: 211 calories; 10 g fat ( 2 g sat , 6 g mono ); 57 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 26 g protein; 4 g fiber; 419 mg sodium; 681 mg potassium