Recipe: Tilapia with Mango Salsa
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.
- 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 (click link recipe)
- 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.
Cooking time (duration): 35 min
Number of servings (yield): 4
Inspired By: Tilapia with Mango Salsa
Each 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.