BEER BATTERED TILAPIA WITH MANGO SALSA
Lovers of fried fish get the taste without all the calories in this recipe. Seasoned whole-wheat flour improves the usual fish-and-chips batter. A good pilsner or lager makes this dish taste best— and since you only need 1/2 cup, there's some left over for the cook to enjoy.
EatingWell Healthy in a Hurry Cookbook
Total time: 35 minutes
Makes 4 servings.
• 3 tablespoons whole-wheat flour
• 2 tablespoons all-purpose flour
• 1/4 teaspoon ground cumin
• 1/4 teaspoon salt, or to taste
• 1/8-1/4 teaspoon cayenne pepper
• 1/2 cup beer
• 1 pound tilapia fillets (about 3), cut in half lengthwise
• 4 teaspoons canola oil, divided
• Mango Salsa
1. Combine whole-wheat flour, all-purpose flour, cumin, salt and cayenne in a medium bowl. Whisk in beer to create a batter.
2. Coat half the tilapia pieces in the batter. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Letting excess batter drip back into the bowl, add the fish to the pan; cook until crispy and golden, 2 to 4 minutes per side. Transfer to a plate and loosely cover with foil. Coat the remaining fish with batter and cook in the remaining 2 teaspoons oil; adjust heat as necessary for even browning. Serve immediately with Mango Salsa.
MANGO SALSA
Makes 4 servings, about 1/3 cup each
Combine 1 diced ripe mango, 1/4 cup finely chipped red onion, 2 tablespoons lime juice, 2 tablespoons rice vinegar and 1 tablespoon chopped fresh cilantro in a medium bowl. Let stand for 15 minutes; stir before serving
NUTRITION
FISH
Per Serving: 242 calories; 7 g fat (1 g sat, 4 g mono); 48 mg cholesterol; 21 g carbohydrate; 23 g protein; 2 g fiber; 234 mg sodium.
Nutrition Bonus: Selenium (77% daily value). Vitamin C (35% dv). Calcium (13% dv).
MANGO SALSA
Per serving: 50 calories; 0 g gat (0 g sat, 0 g mono); 0 mg cholesterol; 13 g carbohydrate; 0 g protein; 1 g fiber; 2 mg sodium.
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