Beer-Battered Tilapia with Mango Salsa (Printer-Friendly Version) | Eating Well
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Beer-Battered Tilapia with Mango Salsa

http://www.eatingwell.com/recipes/beer_battered_tilapia_with_mango_salsa.html

From EatingWell:  Fall 2004, The EatingWell Healthy in a Hurry Cookbook (2006), The EatingWell Diabetes Cookbook (2005)

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.

4 servings | Active Time: 30 minutes | Total Time: 35 minutes

Ingredients

Mango Salsa

Tilapia

Preparation

  1. To prepare salsa: Combine mango, onion, lime juice, vinegar and cilantro in a medium bowl.
  2. To prepare tilapia: Combine whole-wheat flour, all-purpose flour, cumin, salt and cayenne to taste in a medium bowl. Whisk in beer to create a batter.
  3. 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 the salsa.

Nutrition

Per serving : 240 Calories; 7 g Fat; 1 g Sat; 4 g Mono; 57 mg Cholesterol; 19 g Carbohydrates; 25 g Protein; 2 g Fiber; 207 mg Sodium; 505 mg Potassium

1 Carbohydrate Serving

Exchanges: 1/2 starch, 1 fruit, 3 very lean meat, 1 fat (mono)

Tips & Notes