Sunday, June 24, 2012

Chili Tilapia with Asparagus

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.


Servings: 3

Per serving
1 Leanest serving
3 vegetable servings
3 condiments
2 fats

Total Time: 20 minutes

Ingredients:

 2 pounds asparagus, tough ends trimmed, cut into 1-inch pieces

 2 teaspoons chili powder

 1/2 teaspoon garlic, powder

 1/4 teaspoon salt

 2 pounds tilapia, Pacific sole or other firm white fish fillets 

 2 tablespoons extra-virgin olive oil

 2 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 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.


Enjoy ~ Your Diet Diva!          Send your favorite Medifast Lean & Green Recipe

24 comments:

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