Beer-Battered Tilapia with Mango Salsa

Recipe Photo: Beer-Battered Tilapia with Mango Salsa
Author
Katie Kambridge
Source of Recipe
EatingWell Magazine Fall 2004
Serves/Makes/Yields
4
Recipe Description

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.

 

Ingredients

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) 

 

Preparation
  1. Combine whole-wheat flour, all-purpose flour, cumin, salt and cayenne in a medium bowl.
  2. Whisk in beer to create a batter.
  3. Coat half the tilapia pieces in the batter.
  4. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat.
  5. 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.
  6. Transfer to a plate and loosely cover with foil.
  7. Coat the remaining fish with batter and cook in the remaining 2 teaspoons oil; adjust heat as necessary for even browning.
  8. Serve immediately with Mango Salsa. 

     
Nutrition Information

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