Moroccan Baked Tilapia - 0g Carbs, 0g Fiber
From: www.tdn-digital.com Today's Diet and Nutrition
Fishing for a Good Meal by Dana Jacobi for the American Institute for
Cancer Research
For eating fish, here are four commandments. For optimum health, serve
it at least once or twice a week. Select the kinds of fish and seafood
your family likes and that fit your budget. Avoid fish that is high in
PCBs and mercury. If you are environmentally minded, pick fish that is
not endangered and is raised or caught in an eco-friendly way.
For most of us, that leaves few choices. Shrimp, the seafood Americans
love most, is mostly imported from Asia, where the farming practices
used have been declared ecologically destructive by the Environmental
Defense Fund (EDF).
Sardines are the most ecologically and heart friendly, but good luck
getting your family to eat them. Arctic char and fresh wild salmon, two
other fish recommended on the informative little pocket-size guide
offered by the EDF at their website, can be challenging to serve regularly
for cost reasons. Farmed salmon, rich in both health benefits and flavor,
is more affordable and is popular despite the issue of poor production practices.
Tilapia, however, is both affordable and a sound ecological choice when
farmed in the United States. Cooking it, though, can be challenging
because it tastes bland. A fabulous way to change that is this flavorful
dry rub, a blend of spices North African cooks use on fish. To complement
the tilapia and create a complete dish, serving it on a bed of steamed or sauteed spinach is perfection.
2 tsp ground cumin
2 tsp sweet Spanish paprika
1 tsp ground coriander
1/2 tsp salt
1/2 tsp ground black pepper
Pinch of cayenne pepper
1 lb (about 4 pieces) tilapia
Cilantro or parsley for garnish
Preheat oven to 400 degrees F. Coat baking sheet with cooking spray
and set aside.
In small bowl, whisk together cumin, paprika, coriander, salt, black
pepper, and cayenne until combined. Pat pieces of fish dry with paper
towels. Coat fish on both sides with cooking spray and place on the
baking sheet. Sprinkle each filet liberally on both sides with spice
mixture, using about one quarter for each piece of fish.
Bake fish 12 to 15 minutes without turning, or until opaque white in
center at thickest point and flakes easily. Serve immediately.
Servings: 4
Nutrition per Serving:
110 Calories, 2g Total Fat, 1g Saturated Fat, 23g Protein, 350mg Sodium,
0g Carbs, 0g Dietary Fiber
Something Different is written by Dana Jacobi, author of 12 Best Foods
Cookbook and contributor to AICR's New American Plate Cookbook: Recipes
for a Healthy Weight and a Healthy Life. The American Institute for
Cancer Research (AICR) is the cancer charity that fosters research on
the relationship of nutrition, physical activity and weight management
to cancer risk, interprets the scientific literature and educates the
public about the results, www.aicr.org
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