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.
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 (look for it in the database)
- 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.
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: Selenium (77% daily value), Vitamin C (35% dv), Calcium (13% dv). 1 1/2 Carbohydrate Servings