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: 20 minutes | Total Time: 35 minutes
Ingredients
- 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, (recipe follows)
Preparation
- Combine whole-wheat flour, all-purpose flour, cumin, salt and cayenne in a medium bowl. Whisk in beer to create a batter.
- 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.
Nutrition
Per serving : 242 Calories; 7 g Fat; 1 g Sat; 4 g Mono; 48 mg Cholesterol; 22 g Carbohydrates; 23 g Protein; 2 g Fiber; 234 mg Sodium; 468 mg Potassium
1 1/2 Carbohydrate Serving
Exchanges: 1/2 starch, 1 fruit, 3 very lean meat, 1 fat (mono)