Spicy grilled tilapia

Preparation time: 10 minutes
Cooking time: 4–5 minutes per half-inch thickness

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.

Yield: 4 servings
Serving Size: 4 ounces or 1/4 of recipe

Nutrition Facts

Per Serving:
Calories: 113
Carbohydrate: 4 g
Protein: 22 g
Fat: 1 g
Saturated fat: <1 g
Sodium: 66 mg
Fiber: 1 g
Exchanges per serving: 3 very lean meat
Carbohydrate choices: 0

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.