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
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, helps families find healthy routines that work, with no more “what’s for dinner?” stress, and a lot better food. Her family meal plans help moms take charge of their kitchen and their own health, leading to more vegetables and less junk all around. Megan also shares kid-approved, allergy-friendly recipes on her blog. To learn more click here.