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Personal Training in Concord - Individual Fitness

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.

Ingredients

2 pounds asparagus, tough ends trimmed, cut into 1-inch pieces

2 tablespoons chili powder

½ teaspoon garlic, powder

½ teaspoon salt

1 pound tilapia, Pacific sole or other firm white fish fillets

2 tablespoons extra-virgin olive oil

3 tablespoons lemon juice

Preparation

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 ¼ 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 ¼ 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 information

Per serving: 211 calories; 10 g fat(2 g sat); 4 g fiber; 8 g carbohydrates; 26 g protein; 93 mcg folate; 57 mg cholesterol; 3 g sugars; 0 g added sugars; 2,110 IU vitamin A; 11 mg vitamin C; 55 mg calcium; 4 mg iron; 469 mg sodium; 681 mg potassium

Recipe Courtesy of: EatingWell

 



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