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Chili Rubbed Tilapia w/ Asparagus & Lemon

Posted By: Eating Well Magazine on 05/17/2011

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

Preparation

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.

Nutrition

Per serving : 210 Calories; 10 g Fat; 1 g Sat; 1 g Mono; 48 mg Cholesterol; 3 g Carbohydrates; 24 g Protein; 4 g Fiber; 418 mg Sodium; 645 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 2 vegetable, 3 very lean meat, 1 1/2 fat