Healthy recipes: Cilantro or parsley for garnish
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January 24, 2012
Fish For Good Health
Tilapia is a healthy and affordable choice for your dinner table. Not only is it low in fat and calories, this fish is also a good source of protein, vitamin B12 and selenium. The aromatic spice rub imparts a rich flavor on the usually mild-tasting seafood and a pinch of cayenne gives it a little heat. The quick baking method keeps calories lower than frying and the whole process takes less than 30 minutes. For optimum health, serve fish once or twice a week over a bed of greens like spinach or collards.
Moroccan Baked Tilapia
Canola oil cooking spray
2 tsp. ground cumin
2 tsp. sweet Spanish paprika
1 tsp. ground coriander
1/2 tsp. salt
1/2 tsp. ground black pepper
Pinch of cayenne pepper
1 lb. (about 4 pieces) tilapia
Cilantro or parsley for garnish
Preheat oven to 400 degrees F. Coat baking sheet with cooking spray and set aside.
In small bowl, whisk together cumin, paprika, coriander, salt, black pepper and cayenne until combined. Pat pieces of fish dry with paper towels. Coat fish on both sides with cooking spray, and place on the baking sheet. Sprinkle each filet liberally on both sides with spice mixture, using about one-quarter for each piece of fish.
Bake fish 12 to 15 minutes without turning, or until opaque white in center at thickest point and flakes easily. Serve immediately.
Makes 4 servings.
Per serving: 110 calories, 2 g total fat (1 g saturated fat), 0 g carbohydrate, 23 g protein, 0 g dietary fiber, 350 mg sodium.
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