Wednesday, April 13, 2011

Lemony Tilapia and Asparagus Grill

Serves: 4 (3 ounces tilapia and about 6 asparagus spears per serving)
Cooking Time: 25 minutes from start to finish

Dinner is so quick and easy when you grill tilapia and asparagus side by side. A combination of chili powder and lemon pepper enhances the mild flavor of the fish, and a seasoned vinegar and oil mixture adds flair to the asparagus.

Cooking spray
1 Tbsp. olive oil
1 Tbsp. red wine vinegar
1/2 tsp. garlic powder
1/2 tsp. salt-free lemon pepper
1 lb. fresh asparagus spears (about 24), trimmed
1 1/2 Tbsp. chili powder
1 tsp. salt-free lemon pepper
3/4 tsp. garlic powder
1/8 tsp. cayenne
1/8 tsp. salt
4 tilapia fillets (about 4 ounces each), rinsed and patted dry
1 medium lemon, quartered

Lightly spray the grill rack with cooking spray. Preheat the grill on medium high. Meanwhile, in a small bowl, stir together the oil, vinegar, garlic powder, and 1/2 teaspoon lemon pepper. Pour into a large shallow casserole dish. Add the asparagus, turning several times to coat. In a small bowl, combine the chili powder, 1 teaspoon lemon pepper, garlic powder, cayenne, and salt. Sprinkle half the mixture over one side of the fish, pressing lightly so the seasonings adhere. Lightly spray with cooking spray. Turn the fish over and repeat. Remove the asparagus from the marinade, discarding the marinade. Place the fish and asparagus lengthwise so they are perpendicular to the grates of the grill. (For the fish, you can also use a grill basket lightly sprayed with cooking spray.) Grill the fish for about 3 minutes on each side, or until it flakes easily when tested with a fork. Grill the asparagus for 4 to 5 minutes, turning frequently. Transfer both to a platter. Squeeze the lemon over the fish.

Nutrition Facts: (per serving)
Total Fat: 2.5 g
Saturated Fat: 1.0 g
Trans Fat: 0.0 g
Polyunsaturated Fat: 0.5 g
Monounsaturated Fat: 1.0 g
Cholesterol: 57 mg
Sodium: 162 mg
Carbohydrates: 7 g
Fiber: 3 g
Sugar: 3 g
Protein: 25 g

Dietary Exchanges: 3 very lean meat, 1/2 carbohydrate

Source: American Heart Association

No comments :

Post a Comment