Rating: 4.69 stars
7 Ratings
  • 5 star values: 4
  • 4 star values: 3
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

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.

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; carbohydrates 19g; dietary fiber 1.9g; sugars 8.9g; fat 7.1g; saturated fat 1.1g; cholesterol 56.7mg; vitamin a iu 714.8IU; vitamin c 25.6mg; folate 72.3mcg; calcium 26.4mg; iron 1.2mg; magnesium 48.9mg; potassium 504.9mg; sodium 207.2mg; thiamin 0.1mg.

1/2 starch
1 fruit
3 lean meat
1 fat (mono)

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