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
LEMON GARLIC TILAPIA
Steps:
- Preheat oven to 375 degrees F (190 degrees C). Spray a baking dish with non-stick cooking spray.
- Rinse tilapia fillets under cool water, and pat dry with paper towels.
- Place fillets in baking dish. Pour lemon juice over fillets, then drizzle butter on top. Sprinkle with garlic, parsley, and pepper.
- Bake in preheated oven until the fish is white and flakes when pulled apart with a fork, about 30 minutes.
Nutrition Facts : Calories 142.3 calories, Carbohydrate 1.4 g, Cholesterol 49.1 mg, Fat 4.4 g, Fiber 0.2 g, Protein 23.1 g, SaturatedFat 2.1 g, Sodium 93 mg, Sugar 0.3 g
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-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
HUDSON'S BAKED TILAPIA WITH DILL SAUCE
Steps:
- Preheat the oven to 350 degrees F (175 degrees C). Lightly grease a 9x13 inch baking dish.
- Season the tilapia fillets with salt, pepper and Cajun seasoning on both sides. Arrange the seasoned fillets in a single layer in the baking dish. Place a layer of lemon slices over the fish fillets. I usually use about 2 slices on each piece so that it covers most of the surface of the fish.
- Bake uncovered for 15 to 20 minutes in the preheated oven, or until fish flakes easily with a fork.
- While the fish is baking, mix together the mayonnaise, sour cream, garlic powder, lemon juice and dill in a small bowl. Serve with tilapia.
Nutrition Facts : Calories 283.6 calories, Carbohydrate 5.7 g, Cholesterol 58.9 mg, Fat 18.6 g, Fiber 1.5 g, Protein 24.5 g, SaturatedFat 5.7 g, Sodium 500.5 mg, Sugar 0.2 g
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