Beer-Battered Tilapia with Mango Salsa

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

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.

Beer-Battered Tilapia with Mango Salsa Recipe

4 servings

Active Time: 20 minutes

Total Time: 35 minutes

Nutrition Profile

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.

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

1 1/2 Carbohydrate Serving

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