Any mild white fish such as cod, flounder, or orange roughy would also be delicious in place of tilapia. Serve these brightly flavored fillets with sautéed spinach or a green salad.

Ingredients

  • 1/4 teaspoon salt
  • 1/4 teaspoon ground cumin
  • 1/8 teaspoon ground red pepper
  • 4 (6-ounce) tilapia fillets
  • Cooking spray
  • 1 lemon, quartered
  • 2 tablespoons butter, softened
  • 2 tablespoons finely chopped fresh cilantro
  • 1/2 teaspoon grated lemon rind
  • 1/4 teaspoon paprika
  • 1/8 teaspoon salt

Preparation

  1. Combine first 3 ingredients; sprinkle over both sides of fish. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Coat both sides of fish with cooking spray; place in pan. Cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fish on a serving platter; squeeze lemon quarters over fish.
  2. Place butter and remaining ingredients in a small bowl; stir until well blended. Serve with fish.
Nancy Hughes,
January 2006

Nutritional Information

  • Calories: 194
  • Calories from fat: 32%
  • Fat: 6.9g
  • Saturated fat: 3.1g
  • Monounsaturated fat: 2.5g
  • Polyunsaturated fat: 0.6g
  • Protein: 30.5g
  • Carbohydrate: 1.2g
  • Fiber: 0.2g
  • Cholesterol: 88mg
  • Iron: 0.7mg
  • Sodium: 354mg
  • Calcium: 32mg