Southwest Fish Rub Recipe

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Southwest Fish Rub
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Ingredients
8
Count
Nutrition
222
Calories
Total time
25
Minutes
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Ingredients:

  • 1 lb tilapia fillet
  • 1/4 tsp onion powder
  • 1/4 tsp chili powder
  • 1/4 tsp garlic powder
  • 1/4 tsp kosher salt
  • 1/8 tsp lemon pepper
  • 1/8 tsp cumin

Directions:

  1. Rinse fish and pat dry.
  2. Mix the seasonings.
  3. Rub over fish.
  4. Cook as you want-.
  5. Broil, pan fry, grill.
  6. If grilling- use a flipper basket to avoid sticking, fish breaking and falling into the grill.
  7. 400 degrees oven or grill- 1 lb takes 10-15 minutes- cook until fish flakes easily with a fork. (when I broil, I use about 1 tbls butter in pan to avoid sticking).
  8. Broil, pan fry, grill- only turn once.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 222.18 Kcal (930 kJ)
Calories from fat 41.78 Kcal
% Daily Value*
Total Fat 4.64g 7%
Cholesterol 113.53mg 38%
Sodium 392.94mg 16%
Potassium 704.79mg 15%
Total Carbs 0.83g 0%
Sugars 0.07g 0%
Dietary Fiber 0.27g 1%
Protein 45.6g 91%
Vitamin C 0.1mg 0%
Iron 2.5mg 14%
Calcium 26.9mg 3%
Amount Per 100 g
Calories 97.02 Kcal (406 kJ)
Calories from fat 18.24 Kcal
% Daily Value*
Total Fat 2.03g 7%
Cholesterol 49.58mg 38%
Sodium 171.59mg 16%
Potassium 307.77mg 15%
Total Carbs 0.36g 0%
Sugars 0.03g 0%
Dietary Fiber 0.12g 1%
Protein 19.91g 91%
Iron 1.1mg 14%
Calcium 11.7mg 3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.8
    Points
  • 5
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • sugar free

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