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Southwestern Tilapia

Southwestern Tilapia

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

Oxmoor House JANUARY 2005

  • Yield: 4 servings (serving size: 1 fillet and 2 tablespoons onion mixture)
  • Cook time:7 Minutes
  • Prep time:4 Minutes

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.

Nutritional Information

Amount per serving
  • Calories: 214
  • Fat: 6.5g
  • Saturated fat: 3.4g
  • Protein: 34.4g
  • Carbohydrate: 4.4g
  • Cholesterol: 78mg
  • Iron: 1.9mg
  • Sodium: 444mg
  • Calories from fat: 27%
  • Fiber: 1.1g
  • Calcium: 60mg
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Southwestern Tilapia recipe

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