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 Test Kitchen
Source: EatingWell Magazine, Fall 2004

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Ingredients

Mango Salsa
Tilapia

Directions

Instructions Checklist
  • To prepare salsa: Combine mango, onion, lime juice, vinegar and cilantro in a medium bowl.

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  • 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.

  • 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.

Tips

Tip: To cut a mango, slice both ends off the mango, revealing the long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side. Cut into desired size.

Nutrition Facts

240 calories; protein 24.7g 50% DV; carbohydrates 19g 6% DV; dietary fiber 1.9g 8% DV; sugars 8.9g; fat 7.1g 11% DV; saturated fat 1.1g 6% DV; cholesterol 56.7mg 19% DV; vitamin a iu 714.8IU 14% DV; vitamin c 25.6mg 43% DV; folate 72.3mcg 18% DV; calcium 26.4mg 3% DV; iron 1.2mg 7% DV; magnesium 48.9mg 18% DV; potassium 504.9mg 14% DV; sodium 207.2mg 8% DV; thiamin 0.1mg 13% DV.

Reviews (13)

Read More Reviews
13 Ratings
  • 5 star values: 9
  • 4 star values: 4
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
10/29/2011
Delicious and light I like the batter in this recipe as an alternative to my fish and chips batter which is thick and heavy. I like to use this recipe for my fish tacos. When you're done simply heat up some corn tortillas wrap the tilapia in them with some chopped cabbage and the mango salsa and you have some delicious light tacos! Pros: Light batter but very flavorful Cons: None Read More
Rating: 5 stars
10/30/2011
I like the fact that this recipe uses whole wheat flour. Adding just a little chopped jalepeno to the salsa will give it a little extra kick. Read More
Rating: 5 stars
10/30/2011
The recipe is on the right side of the screen. Read More
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Rating: 4 stars
03/04/2014
Loved the fact that the fish tastes deep fried but it's not. Tried to make this dish with a different batter recipe and it didn't turn out as well as this one. You don't need to make the salsa but it is a wonderful addition to the fish. Saving this one for sure! Read More
Rating: 5 stars
10/29/2011
helpful tip To those of you who could not find the mango salsa....if you look to the right of the recipe (in the green lettering) you will see a heading "You Might also Like" under that heading is the mango salsa. I hope that helps you out. Read More
Rating: 4 stars
07/28/2012
Pretty good! I just cooked this for my family for dinner. My sister thought it was only all right my dad didn't like it (but he doesn't like beer.) My mom and I both liked it a lot. Mom especially enjoyed the mango salsa. But because I'd never sliced a mango before that was easily the hardest part about this meal. If you aren't familiar with slicing mangos I recommend buying pre-sliced if you can find it! The fish was a bit bland and could do with more salt and seasoning. I was on the conservative side with the cayenne because I can't stand spicy food but I'll probably kick it up next time I make this to boost the flavor. Also I had trouble with the batter falling off the fish when turning it but I found that brushing the top of the fish with a bit more batter while it was cooking helped it solidify a bit before flipping the fish over again to brown the newly added batter plus this added more flavor. Cons: Mango is a to slice Read More
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Rating: 5 stars
10/29/2011
Loved both the fish and the salsa. Have made it several times since discovering it and my family doesn't even realize it is good for them! Read More
Rating: 5 stars
10/30/2011
Once again the Salsa recipe is missing. This is getting frustrating when everytime a recipe says the salsa "recipe follows" it doesn't!!! The fish recipe is great at least. Read More
Rating: 5 stars
10/30/2011
You can find the Mango Salsa recipe in the "This recipe calls for..." and the "You might also like..." columns to the right of the recipe.:) Hope this helps! Read More