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Main Course Recipes Fish
Main Course Recipes Fish
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| Servings: | 4 |
| Author Notes: | Tilapia, an ocean-friendly fish, has a pleasant, mild flavor. It’s great with a spice rub, a familiar flavoring technique that works equally as well on the grill or in a pan. 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 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 |
| Instructions: |
Active time: 20 minutes Total: 20 minutes 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. Per serving: 210 calories; 10 g fat (1 g sat, 6 g mono); 48 mg cholesterol; 8 g carbohydrate; 24 g protein; 4 g fiber; 418 mg sodium; 645 mg potassium Nutrition bonus: Vitamin C (37% daily value); Folate (33% dv); Iron (33% dv); Fiber (24% dv); Healthy Weight; Lower Carbs |
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