SEARED TILAPIA WITH ASPARAGUS AND SPICY MINT GREMOLATA
Provided by Food Network Kitchen
Time 35m
Yield 4 servings
Number Of Ingredients 8
Steps:
- 1. Put a steamer basket in a large pot over 1-inch of boiling salted water. Add the asparagus; cover and steam until it is crisp-tender, 6 to 8 minutes.
- 2. In a small dish, stir together the mint, garlic, lemon zest and pepper flakes.
- 3. Brush the tilapia with 1 tablespoon oil; season with salt and pepper to taste. Add 2 tilapia fillets to hot pan; cook, turning once, until opaque throughout, 5 to 7 minutes total. Transfer to plates. Repeat with remaining tilapia.
- 4. Serve the tilapia with the asparagus; garnish with gremolata mixture. Drizzle the asparagus and fish with olive oil, if desired.
Nutrition Facts : Calories 230, Fat 10.5 grams, SaturatedFat 2 grams, Cholesterol 57 milligrams, Sodium 184 milligrams, Carbohydrate 9 grams, Fiber 5 grams, Protein 28 grams
CHILI-RUBBED TILAPIA WITH ASPARAGUS & LEMON
Make and share this Chili-Rubbed Tilapia With Asparagus & Lemon recipe from Food.com.
Provided by WendyMaq
Categories Tilapia
Time 20m
Yield 4 serving(s)
Number Of Ingredients 7
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.
Nutrition Facts : Calories 234.4, Fat 9.8, SaturatedFat 1.9, Cholesterol 56.8, Sodium 419.7, Carbohydrate 12.6, Fiber 5.9, Sugar 3.6, Protein 28.8
CHILI-RUBBED TILAPIA WITH ASPARAGUS AND LEMON
Steps:
- Bring an 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 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.
GRILLED CHILI-RUBBED RIB-EYES WITH HERB CHEESE AND ASPARAGUS BUNDLES
Steps:
- Stir together first 5 ingredients in a small bowl until blended. Shape into a 4-inch log; wrap in plastic wrap, and chill until firm.
- Combine chili powder and next 3 ingredients in a small bowl. Stir in olive oil to form a paste. Rub chili mixture on both sides of steaks.
- Combine salt and 4 1/2 quarts water in a large Dutch oven. Bring water to a boil; add asparagus. Cook 2 minutes or until crisp-tender; drain. Plunge asparagus into ice water to stop the cooking process; drain.
- Gather 5 asparagus spears into a bundle; wrap with 1 slice of prosciutto. Repeat procedure with remaining asparagus and prosciutto. Set aside.
- Preheat a gas grill according to manufacturer's instructions.
- Place steaks on grill rack over direct high heat; grill, covered with grill lid, 10 minutes, turning once. Turn off burners that are directly below steaks. Reduce heat to medium; grill, covered with grill lid, 6 to 8 minutes or until done.
- Remove steaks to serving plates; top each steak immediately with 1 tablespoon of herb cheese log. Serve asparagus bundles with steaks. Garnish, if desired.
CHILI-RUBBED TILAPIA WITH ASPARAGUS & LEMON
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.
Provided by EatingWell Test Kitchen
Categories Healthy Tilapia Recipes
Time 20m
Number Of Ingredients 7
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.
Nutrition Facts : Calories 211.1 calories, Carbohydrate 7.8 g, Cholesterol 56.7 mg, Fat 9.7 g, Fiber 3.9 g, Protein 26.1 g, SaturatedFat 1.8 g, Sodium 468.5 mg, Sugar 2.8 g
CHILI-RUBBED TILAPIA WITH ASPARAGUS & LEMON
From Jillian Michaels. A quick and easy weeknight supper. 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.
Provided by JackieOhNo
Categories Tilapia
Time 25m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Bring an 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.
Nutrition Facts : Calories 65, Fat 1.1, SaturatedFat 0.2, Sodium 388.4, Carbohydrate 12.4, Fiber 6, Sugar 3.5, Protein 6.1
CHILI RUBBED TILAPIA WITH MANGO SALSA
Clipped from the local paper, this was adapted from "Fine Cooking Fresh" by the editors of Fine Cooking magazine. Leftovers, if any, can be used for fish tacos. This healthy but tasty entree is an excellent source of fiber with 12 grams per serving.
Provided by Epi Curious
Categories Low Cholesterol
Time 30m
Yield 4 , 4 serving(s)
Number Of Ingredients 14
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.
CAJUN RUBBED TILAPIA
I found this in a "Healthy Bites" publication from my local Weis grocery store and I am posting for safe keeping. It was featured in the "Eco Chic" section of the magazine. This one sounds like it's going to be spicy!
Provided by PSU Lioness
Categories Tilapia
Time 12m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- In a small bowl, combine everything but the tilapia and olive oil; set aside.
- Heat olive oil in a large skillet over medium heat.
- Rub spice mixture onto both sides of each fillet and add to the skillet.
- Cookuntil just opaque in the center, gently turning halfway though (about 5-7 minutes total depending on thickness of fillets).
Nutrition Facts : Calories 165.6, Fat 4.8, SaturatedFat 1.2, Cholesterol 70.9, Sodium 148.1, Carbohydrate 2.1, Fiber 0.4, Sugar 1.2, Protein 28.7
GRILLED TILAPIA WITH ASPARAGUS
Whether you use tilapia or any other mild white fish, this easy, throw-it-on-the-grill recipe is big in flavor, not in fat and calories. Serve both fish and asparagus with a squirt of lemon and tartar or cocktail sauce if desired.
Provided by Jackie Sikowitz Diamond
Categories Tilapia Recipes
Time 45m
Yield 4
Number Of Ingredients 8
Steps:
- Preheat grill for medium heat and lightly oil the grate.
- Snap asparagus spears to remove tough ends. Place asparagus on a plate and drizzle olive oil over asparagus; season with salt and pepper.
- Mix bread crumbs, seafood seasoning, and garlic powder together in a shallow dish. Whisk eggs together in a separate shallow dish. Dip each fillet in egg, then dredge in breadcrumb mixture.
- Cook fillets on grill until golden brown, about 10 minutes per side.
- Cook asparagus on opposite side of grill, turning occasionally, until browned and tender when pierced with a fork, about 10 minutes.
Nutrition Facts : Calories 341.1 calories, Carbohydrate 25 g, Cholesterol 134 mg, Fat 12.3 g, Fiber 3.7 g, Protein 32.4 g, SaturatedFat 2.4 g, Sodium 575.5 mg, Sugar 4.3 g
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.
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