Beer-Battered Tilapia with Mango Salsa
Lovers of fish & chips get the taste without the calories in this recipe. Seasoned whole-wheat flour improves the original batter.
Ingredients:
Mango Salsa (recipe follows)
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
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Make Mango Salsa.
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Combine whole-wheat flour, all-purpose flour, cumin, salt and cayenne in a medium bowl. Whisk in beer to create a batter.
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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 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.
Makes 4 servings.
Per serving: 242 calories; 7 g fat (1 g sat, 4 g mono); 48 mg cholesterol; 21 g carbohydrate; 23 g protein; 2 g fiber; 234 mg sodium.
Nutrition bonus: 21 mg vitamin C (35% daily value).
Mango Salsa
While this quick, tropical salsa goes perfectly with our tilapia, it also complements chicken, pork or other mild white fish.
Ingredients:
1 ripe mango, diced (1 1/2 cups)
1/4 cup finely chopped red onion
2 tablespoons lime juice
2 tablespoons rice vinegar
1 tablespoon chopped fresh cilantro
Combine all ingredients in a medium bowl. Let stand for 15 minutes; stir before serving.
Makes about 1 1/2 cups, for 4 servings.
Per serving: 50 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 13 g carbohydrate; 0 g protein; 1 g fiber; 2 mg sodium
B-man 