Diabetic Cooking

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, Carbohydrates: 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.

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