Southwestern Tilapia

Tilapia has a sweet, mild flavor and firm texture, and is suitable for almost any cooking method.

Yield:

4 servings (serving size: 1 fillet and 2 tablespoons onion mixture)

Recipe from

Recipe Time

Prep: 4 Minutes
Cook: 7 Minutes

Nutritional Information

Calories 214
Fat 6.5 g
Satfat 3.4 g
Protein 34.4 g
Carbohydrate 4.4 g
Cholesterol 78 mg
Iron 1.9 mg
Sodium 444 mg
Caloriesfromfat 27 %
Fiber 1.1 g
Calcium 60 mg

Ingredients

4 (6-ounce) tilapia fillets
1/2 teaspoon salt
1/2 teaspoon pepper
Cooking spray
3 tablespoons light butter, divided
1 cup finely chopped onion (about 1 medium)
1 teaspoon chili powder
1/2 teaspoon ground cumin
2 tablespoons water
1 tablespoon fresh lime juice

Preparation

Preheat broiler.

Sprinkle both sides of fish with salt and pepper. Place on a broiler pan coated with cooking spray. Spray fish with cooking spray. Broil 6 to 8 minutes or until fish flakes easily when tested with a fork.

Meanwhile, melt 1 tablespoon butter in a large nonstick skillet over medium heat. Add onion; cook 4 minutes or until tender, stirring constantly. Stir in chili powder and cumin; cook 30 seconds, stirring constantly. Remove from heat; stir in 2 tablespoons butter, water, and lime juice until well blended. Spoon onion mixture evenly over fish.

Note:

Oxmoor House Healthy Eating Collection

January 2005