The spice section of the market helps create this simple meal packed with punch. Pre-packaged chili seasoning mix gives zip to the mild flavor and firm texture of farm-raised tilapia. Hot chipotle pepper powder from the spice section creates a sweet heat for the chipotle corn and zucchini.
Helpful Hints:
� If chipotle pepper seasoning is not available, use smoked or Hungarian paprika.
Countdown:
� Preheat broiler.
� Prepare ingredients.
� Broil fish
� While fish cooks, prepare corn and zucchini
Southwestern Fish Fillet
Recipe by Linda Gassenheimer
Olive oil spray
} pound farm-raised tilapia
1 medium garlic clove, cut in half
2 teaspoons chili seasoning mix
2 teaspoons olive oil
Preheat broiler. Cover a baking tray with foil and spray with olive oil spray. Rinse tilapia and pat dry. Place on tray and rub one side of each fish fillet with the cut side of the garlic and sprinkle evenly with chili seasoning mix. Spoon olive oil over the fish. Broil 6 inches from heat source until cooked through, 8 minutes. To test the tilapia, make a small cut into the thickest part. The flesh will be opaque, not translucent.
Yield 2 servings:
Per serving: Calories 233, Calories from Fat 90, Total Fat 10.0 g, Saturated Fat 2.3 g, Monounsaturated Fat 6.0 g, Cholesterol 84mg, Sodium 120 mg, Carbohydrate 2.5 g, Dietary, Fiber 1.0 g, Sugars 0.2 g, Protein 34.6 g
Exchanges: 5 lean meat, { fat
Chipotle Corn and Zucchini
Recipe by Linda Gassenheimer
2 teaspoons olive oil
{ pound zucchini, cut into {-inch pieces (about 1 }-cups)
2 cups frozen corn kernels
Large pinch chipotle chili pepper seasoning (about [ teaspoon)
Salt
Heat oil in a nonstick skillet over medium-high heat. Add the zucchini and corn. Saute 5 minutes. Sprinkle with chipotle seasoning and salt to taste.
Yield 2 servings.
Per serving: Calories 187, Calories from Fat 61, Total Fat 6.8 g, Saturated Fat 1.1 g, Monounsaturated Fat 3.9 g, Cholesterol 0 mg, Sodium 45 mg, Carbohydrate 31.5 g, Dietary, Fiber 4.3 g, Sugars 11.3 g, Protein 6.3 g
Exchanges 1 {-starch, 1 vegetable, 1 fat
Shopping List
To buy: } pound farm-raised tilapia, 1 package chili seasoning mix,1 jar chipotle chili pepper seasoning, 1 package frozen corn kernels, { pound zucchini
Staples: Olive oil, Olive oil spray, Garlic, Salt
