Chili Rubbed Tilapia With Asparagus Food

CHILI-RUBBED TILAPIA WITH ASPARAGUS & LEMON

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.

CHILI-RUBBED TILAPIA WITH ASPARAGUS AND LEMON

Steps:

• 1. Bring 1 inch of water to a boil in a large saucepan. Put asparagus in a steam basket, place in the 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 ? 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 ? 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. Calories: 245 kcal Carbohydrates: 13 g Dietary Fiber: 6 g Fat: 9 g Protein: 29 g Sugars: 5 g

CHILI-RUBBED TILAPIA WITH ASPARAGUS & LEMON

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.

CHILI-RUBBED TILAPIA W/ ASPARAGUS & LEMON

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.

CHILI-RUBBED TILAPIA WITH ASPARAGUS

Steps:

• Steam asparagus 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, turning halfway, 5 - 7 minutes.
• Divide among plates.
• Immediately add lemon juice, 1/2 teaspoon salt and asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heateed through, about 2 minutes.
• Serve the asparagus with the fish.

CHILI RUBBED TILAPIA WITH MANGO SALSA

Steps:

• Preheat oven to 200 degrees. Place a heat-proof platter on the middle rack of the oven.
• In a medium bowl, combine the beans, tomatoes, red onion, avocado, lime juice, 2 tablespoons canola oil, cilantro and black pepper; toss gently. Let the salsa sit at room temperature while you cook the fish.
• In a small bowl, mix 1/4 teaspoon black pepper with the chili powder, cumin, oregano and about 1/2 teaspoon sea salt (or to taste). Rub both sides of the tilapia fillets with the mixture.
• In a large nonstick skillet, heat the remaining 2 tablespoons canola oil over medium-high heat until hot. Working in batches, cook two of the tilapia fillets until lightly browned and the flesh is opaque and cooked through, about 2 minutes on each side. Transfer the fish to the platter in the oven to keep warm while you cook the remaining two fillets. Transfer the fillets to the platter and spoon half of the salsa on top. Serve with the remaining salsa on the side.
• For fish tacos: Place the fish in warmed, soft flour tortillas. Top with finely shredded cabbage or lettuce and leftover salsa. A basic tartar sauce blends well with this fish, or you can mix chili powder with reduced-fat mayonnaise. Place a dollop on the fish.

CHILI RUBBED TILAPIA

Steps:

• Bring 1 inch of water to boil, Stteam asparagus for 4 minutes. Combine chili powder, garlic powder and salt on plate. Dredge fillets in spice mixture to coat. Heat oil high heat, turn when ready (total 5-7 minutes). Remove when done. Add lemon juice, salt and asparagus to pan and cook (2 minutes)