Fish with Pico Garlic Rub

Fish Pico Garlic Rub

Here’s another “Friday Fishrecipe for Lent from Spice Island. Substitute brown rice flour for wheat flour to make this dish gluten free.

Fish Pico Garlic Rub

Fish with Pico Garlic Rub

Recipe and picture courtesy of Spice Islands


  • 2 tablespoons Spice Islands Garlic Powder
  • 2 tablespoons Spice Islands Parsley
  • 1 teaspoon Spice Islands Paprika
  • 1 teaspoon Spice Islands Chipotle Chile, Ground
  • 1/2 teaspoon Spice Islands Sea Salt
  • 1-1/2 pounds tilapia fillets
  • 1/2 cup all-purpose flour
  • 2 tablespoons Mazola® Extra Virgin Olive Oil
  • 1 lime wedge


  1. Mix Spice Island spices in a medium bowl. Set aside.
  2. Coat fish with flour.
  3. Heat 2 tablespoons olive oil in a skillet on medium heat.
  4. Place fish in skillet and cook for 3 to 4 minutes.
  5. Turn and brush on the garlic rub. Cook 3 to 4 minutes.
  6. Remove fish from skillet and squeeze lime juice over all. Serve immediately.
Prep Time: 5 Minutes
Cook Time: 8 Minutes
Total Time: 13 Minutes
Servings: 4
  • Serving size: 5 ounces
  • Calories: 271
  • Calories from Fat: 73
  • Total Fat: 8.1g
  • Saturated fat: 1.4g
  • Unsaturated fat: 6.7g
  • Sodium: 277mg
  • Total Carbohydrates: 17.2g
  • Sugar: 1.5g
  • Fiber: 1.6g
  • Protein: 23.7g
  • Cholesterol: 55mg

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  1. Pingback: Independence Day grilling recipes | This Mama Cooks! On a Diet™

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