recipes

Fish with a Kick

Here’s a southwestern seasoning to use on white fish if you want a little kick. I’ll sprinkle it on tilapia and bake it in the oven, or you can pan fry it on the stove too. It’s a good, quick, dinner-for-one meal. You could even make the seasoning in advance so you have it ready to go on a night that you just want to throw something together fast. I did this last night with cilantro-lime rice and the Mexican Explosion. Perfect combo!

For the rice, just make long grain white rice following to the directions on the package. Then when it’s almost done cooking, add some chopped cilantro, squeeze in some lime juice and stir. Easy. And so much better than a package!

And for the fish…

Here’s what you need:
(Recipe serves 4)

1 tsp garlic powder
1 tsp chili powder
1 tsp salt
1/2 tsp black pepper
1/4 tsp cayenne pepper (add more if you want more kick)
2 tbsp olive oil
1 lime

Here’s what you do:

Prehead oven to 450 degrees. Mix the garlic powder, chili powder, salt, black pepper and cayenne pepper in a small bowl. Squeeze lime juice over both sides of the fish. Sprinkle seasoning evenly over both sides of the fish. Spread 1 tbsp olive oil on baking sheet. Place fish on sheet. Drizzle remaining olive oil over the filets. Bake 7-9 minutes or until fish is opaque and flaky.

Whole Foods’ Web site has lots of tips for preparing and cooking fish, plus nutritional highlights for different types of seafood.

Megan Adams Brown, CHC, is a certified health coach for the whole family. She helps busy women get their energy back and makes meal planning and cooking easy. Her family meal planning tools and healthy kid-friendly recipes will help you spend less time cooking while enjoying the most nutritious foods that are delicious too. Click "Programs" to learn more.

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