Tilapia, an ocean-friendly fish, has a pleasant, mild flavor. It’s great with a spice rub, a familiar flavoring technique that works equally well on the grill or in a pan. You could also use this rub on chicken breasts or toss it with lightly oiled shrimp before cooking. The recipe is from “The EatingWell Diet” book, which features 150 recipes as well as a weight-loss program. Preparation time is 20 minutes. Makes 4 servings.
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
Directions
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 1/2 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: 210 calories, 10 g fat (1 g sat., 6 g mono), 48 mg cholesterol, 8 g carbohydrate, 24 g protein, 4 g fiber, 418 mg sodium, 645 mg potassium. Nutrition bonus: Vitamin C (37% daily value), Folate (33% dv), Iron (33% dv), Fiber (24% dv),
