Fast and Furious Tilapia

Adding fish to your family’s meal rotation
is easy when it’s mild and readily available
tilapia. The spicy seasonings in this recipe
can be cut back for milder palates –
or kicked up a notch for the
more adventurous


PER SERVING:

Calories: 159
Fat: 5.8g
Saturated fat: 1.2g
Monounsaturated fat: 3.1g
Polyunsaturated fat: 0.9g
Protein: 25.9g
Carbohydrate: 0.9g
Fiber: 0.5g
Cholesterol: 64mg
Iron: 1.1mg
Sodium: 364mg
Calcium: 22mg


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Ingredients

•    1 tablespoon olive oil
•    4 (6-ounce) tilapia fillets
•    2 teaspoons ground cumin
•    ½ teaspoon salt
•    ½ teaspoon garlic powder
•    ½ teaspoon ground red pepper
•    ¼ teaspoon freshly ground black pepper
•    Cooking spray



PREPARATION
Prep Time: 18 minutes

Preheat oven broiler. Rub oil evenly over fish fillets. In a small bowl, combine cumin, salt, garlic powder, and peppers; sprinkle mixture over one side of fillets. Coat broiler pan with cooking spray. Arrange fish on broiler pan; broil 5 minutes or until fish flakes easily when tested with a fork. 





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