Wednesday, February 17, 2010
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.
Chili-Rubbed Tilapia With Asparagus and Lemon
- 2 pounds asparagus, tough ends trimmed, cut into 1" pieces
- 2 tablespoons chili powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt, divided
- 1 pound fish, tilapia, Pacific sole, or other firm white-fish fillet
- 2 tablespoons extra-virgin olive oil
- 3 tablespoons lemon juice
- 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.
This recipe is from my friend Ali, who is allergic to gluten, but has found a way to still enjoy pizza on the weekend without the gluten, and without a lot of the fat and calories of store-bought or delivery pizzas. Try this recipe with your own favorite toppings. It's also a great recipe for kids.
1 spelt or brown-rice tortilla
2 Tbsp. tomato sauce
2 Tbsp. fresh basil, chopped
1/4 cup mushrooms, sliced
1/4 cup chicken breast, chopped
1/4 cup part-skim mozzarella (or soy cheese), shredded
4 tomato slices
Preheat the oven to 400 degrees. Lightly toast the tortilla. Be careful not to overcook it—just a couple of minutes, enough to give it the structural integrity to hold the toppings. After you've toasted the tortilla, spread the tomato sauce thinly on top. Add basil, mushrooms, and chicken, and finally top with cheese and tomato slices. Return to oven for 5 minutes or until cheese has melted. Let cool slightly and serve. It's so low in calories, you could even have two!
Preparation time: 10 to 15 minutes
Nutritional information (per serving):
Calories Fat Carbs Fiber Protein
310 12 grams 35 grams 2 grams 14 grams