CHILI-RUBBED TILAPIA WITH ASPARAGUS & LEMON
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. You could also use this rub on chicken breasts or toss it with lightly oiled shrimp before cooking.
Provided by EatingWell Test Kitchen
Categories Healthy Tilapia Recipes
Time 20m
Number Of Ingredients 7
Steps:
- 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.
Nutrition Facts : Calories 211.1 calories, Carbohydrate 7.8 g, Cholesterol 56.7 mg, Fat 9.7 g, Fiber 3.9 g, Protein 26.1 g, SaturatedFat 1.8 g, Sodium 468.5 mg, Sugar 2.8 g
CHILI-RUBBED TILAPIA WITH ASPARAGUS & LEMON
Make and share this Chili-Rubbed Tilapia With Asparagus & Lemon recipe from Food.com.
Provided by WendyMaq
Categories Tilapia
Time 20m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Bring 1 inch of water to 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 large plate, spreading out to cool.
- Combine chili powder, garlic powder, and 1/4 tsp salt on a plate. Dredge fillets in the spice mixture to coat.
- Heat oil in large, non-stick skillet over medium-high heat. Add the fish and cook until just opague in the center, turning gently halfway. (5 - 7 minutes total.).
- Divide among 4 plates.
- Immediately add lemon juice, remaining 1/4 tsp salt, and asparagus to the skillet. Stir constantly until asparagus is heated through. (1 to 2 minutes). Serve asparagus with the fish.
Nutrition Facts : Calories 234.4, Fat 9.8, SaturatedFat 1.9, Cholesterol 56.8, Sodium 419.7, Carbohydrate 12.6, Fiber 5.9, Sugar 3.6, Protein 28.8
CHILI-RUBBED TILAPIA WITH ASPARAGUS & LEMON
From Jillian Michaels. A quick and easy weeknight supper. 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. You could also use this rub on chicken breasts or toss it with lightly oiled shrimp before cooking.
Provided by JackieOhNo
Categories Tilapia
Time 25m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- 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 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.
Nutrition Facts : Calories 65, Fat 1.1, SaturatedFat 0.2, Sodium 388.4, Carbohydrate 12.4, Fiber 6, Sugar 3.5, Protein 6.1
CHILI-RUBBED TILAPIA WITH ASPARAGUS AND LEMON
Steps:
- 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.
LEMON-CHILI TILAPIA
Want to eat more good-for-you fish? Try high-fiber cereal-coated tilapia that can be on your dinner table in just 30 minutes.
Provided by Betty Crocker Kitchens
Categories Entree
Time 30m
Yield 4
Number Of Ingredients 14
Steps:
- Heat oven to 450°F. Spray bottom of 13x9-inch pan with cooking spray. Cut fish crosswise into 2-inch-wide pieces; set aside.
- Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or finely crush cereal in food processor).
- In shallow bowl, mix cereal, lemon peel, 1 teaspoon chili powder, 1/4 teaspoon salt and the pepper. In another shallow bowl, place milk. Dip fish pieces into milk, then coat with cereal mixture; place in pan. Drizzle oil evenly over fish.
- Bake uncovered 10 to 15 minutes or until fish flakes easily with fork.
- Meanwhile, in small bowl, mix all sauce ingredients except cilantro until blended. Stir in cilantro. Serve sauce with fish.
Nutrition Facts : Calories 300, Carbohydrate 16 g, Cholesterol 70 mg, Fat 1, Fiber 7 g, Protein 23 g, SaturatedFat 2 g, ServingSize 1 Serving, Sodium 480 mg, Sugar 2 g, TransFat 0 g
LEMON-PEPPER TILAPIA
I usually have the ingredients on hand for this lemony dish that's ready in a jiff. I use tilapia, but this method peps up any white fish. -Jill Thomas, Washington, Indiana
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 6 servings.
Number Of Ingredients 8
Steps:
- Preheat oven to 425°. Place tilapia in a 15x10x1-in. baking pan. In a microwave, melt butter; stir in lemon zest and juice. Drizzle over fish; sprinkle with garlic salt, paprika and pepper., Bake, uncovered, 10-12 minutes or until fish just begins to flake easily with a fork. Sprinkle with parsley.
Nutrition Facts : Calories 177 calories, Fat 5g fat (3g saturated fat), Cholesterol 93mg cholesterol, Sodium 254mg sodium, Carbohydrate 1g carbohydrate (0 sugars, Fiber 0 fiber), Protein 32g protein. Diabetic Exchanges
CHILI-RUBBED TILAPIA W/ ASPARAGUS & LEMON
This is a tasty rub on the tilapia. Big flavors and goes great with the asparagus. Enjoy!
Provided by Missy Wimpelberg
Categories Fish
Time 40m
Number Of Ingredients 7
Steps:
- 1. Bring 1 inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in 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 spice mixture to coat. Heat oil in a large nonstick skillet over medium-high heat. Add fish and cook until just opaque in the center, gently turning halfway through cooking time, 5-7 minutes total. Divide among 4 plates. Immediately add lemon juice, remaining 1/4 teaspoon salt and asparagus to pan and cook, stirring constantly, until asparagus is coated and heated through, about 2 minutes. Serve asparagus with fish.
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