Beer-Battered Tilapia with Mango Salsa

Beer-Battered 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.

From EatingWell: Fall 2004, The EatingWell Healthy in a Hurry Cookbook (2006), The EatingWell Diabetes Cookbook (2005)
Yield: 4 servings
Active Time: 30 minutes
Total Time: 35 minutes

Ingredients

Mango Salsa

  1. 1 ripe mango, diced (1 1/2 cups; see Tip)
  2. 1/4 cup finely chopped red onion
  3. 2 tablespoons lime juice
  4. 2 tablespoons rice vinegar
  5. 1 tablespoon chopped fresh cilantro

Tilapia

  1. 3 tablespoons whole-wheat flour
  2. 2 tablespoons all-purpose flour
  3. 1/4 teaspoon ground cumin
  4. 1/4 teaspoon salt, or to taste
  5. 1/8-1/4 teaspoon cayenne pepper
  6. 1/2 cup beer
  7. 1 to 1 1/4 pounds tilapia fillets, cut in half lengthwise
  8. 4 teaspoons canola oil, divided

Preparation

  1. To prepare salsa: Combine mango, onion, lime juice, vinegar and cilantro in a medium bowl.
  2. 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.
  3. 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 & Notes

Nutrition

Nutrition Per Serving: 240 calories; 7 g fat (1 g sat, 4 g mono); 57 mg cholesterol; 19 g carbohydrates; 25 g protein; 2 g fiber; 207 mg sodium; 505 mg potassium.

Nutrition Bonus: Vitamin C (43% daily value), Folate (17% dv)

1 Carbohydrate Serving

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