Recipe: Moroccan Baked Tilapia (with dry rub)

MOROCCAN BAKED TILAPIA

"Tilapia 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 saut ed 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; set aside.

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.

Makes 4 servings

Per serving: 110 calories, 2 g total fat (1 g saturated fat), 0 g carbohydrate, 23 g protein, 0 g dietary fiber, 350 mg sodium

Source: Dana Jacobi, the American Institute for Cancer Research