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Beer-Battered Tilapia with Mango Salsa

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

Your rating: None Average: 4.4 (37 votes)

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.


READER'S COMMENT:
"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! "
Beer-Battered Tilapia with Mango Salsa Recipe

4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight |

View Our Nutrition Guidelines »

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)

This recipe calls for:

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Preparation

  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.

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.

Nutrition Bonus: Selenium (77% daily value), Vitamin C (35% dv), Calcium (13% dv).

Carbohydrate Servings: 1 1/2

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


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Recipe Categories

Health & Diet Considerations
Heart healthy
Low sodium
Low saturated fat
Low cholesterol
Low calorie
Diabetes appropriate
Healthy weight
Total Time
45 minutes or less
Preparation/ Technique
Saute
Healthy Frying
Style/Theme
Makeover
Comfort foods
Servings
4
Ethnic/Regional
Southern/Soul
Caribbean
Cajun-Creole
Season
Winter
Fall
Summer
Spring
Meal/Course
Dinner

Ease of Preparation
Moderate
Main Ingredient
Fish
Type of Dish
Main dish, fish/seafood
Publication
Fall 2004
The EatingWell Diabetes Cookbook (2005)
The EatingWell Healthy in a Hurry Cookbook (2006)
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