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Southwestern Tilapia

Prep time 4 mins
Cook time 7 mins
Yield 4 servings (serving size: 1 fillet and 2 tablespoons onion mixture)
Tilapia has a sweet, mild flavor and firm texture, and is suitable for almost any cooking method.

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

Nutrition 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

How to Make It

  1. Preheat broiler.

  2. 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.

  3. 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.

Oxmoor House Healthy Eating Collection