Chili-Rubbed Tilapia with Asparagus & Lemon

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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.

Chili-Rubbed Tilapia with Asparagus & Lemon
Nutritionist Tested & Approved

Time: 20 minutes

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
  1. 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.

  2. 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.


Nutritional Facts

Servings
4
Calories
211
Added Sugars
0g
Carbohydrates
8g
Cholesterol
57mg
Dietary Fiber
4g
Fat
10g
Monounsaturated Fat
6g
Potassium
681mg
Protein
26g
Saturated Fat
2g
Sodium
419mg
Bonus
Vitamin C (37% daily value)
Folate (33% dv)
Iron (33% dv)
Fiber (24% dv)
Carbohydrate Servings
1/2
Exchanges
2 vegetable
3 very lean meat
1 1/2 fat

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main dish EatingWell Meal Plan tilapia fish and seafood asparagus ultra-low-carb

4 replies

Karyn Seiders
Karyn Seiders 2014-10-26 14:57:49 -0500 Report

Changed this recipe up a bit. Used the rub to make my tilapia, but made it into a fish taco of sorts. Turned out really tasty was only 854 calories.