Spicy grilled tilapia
Published in the March/April 2005 issue.
From: "Diabetes Self-Management"


Cooking spray
1 tablespoon chili powder
1/2 teaspoon cumin
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon tarragon
4 four-ounce boneless, skinless tilapia fillets
1 small lemon, quartered
Preheat grill to high heat. Coat a grill rack with cooking spray. Combine spices and herbs in a small bowl; mix well. Sprinkle spices evenly over fish and pat on with clean hands, covering fillets completely. Place fish on preheated grill 4–5 inches from fire or coals. Cook 4–5 minutes per half-inch thickness (measured at thickest point), or until fish flakes when pierced with a fork; turn once halfway through cooking. Squeeze a lemon wedge over each serving.

Cooking time: 4–5 minutes per half-inch thickness Preparation time: 10 minutes
Yield: 4 servings Serving size: 4 ounces or 1/4 of recipe
Per Serving:

Calories: 113
Carbohydrate: 4 g
Protein: 22 g
Fat: 1 g
Saturated fat: <1 g
Sodium: 66 mg
Fiber: 1 g