Posted on Thu, Jul. 24, 2008

Mango chutney makes a sweet-savory topping for sautéed tilapia, a flaky-white, farm-raised fish that's one of the most reasonably priced in the seafood case.

The black bean and rice side dish takes only 5 minutes to make using microwaveable brown rice, a fairly new product available in most markets. It take only a couple of minutes to heat and there's no pot to clean.

This meal contains 508 calories per serving with 23 percent of calories from fat.

• Fred Tasker's wine suggestion: Tilapia with chutney would go nicely with a lush, white viognier.

HELPFUL HINTS

• Any type of canned beans can be used.

• Any type of rice can be used.

• Snapper, sole, grouper or catfish can replace the tilapia.

• A quick way to chop cilantro is to snip the leaves with a scissors right off the stem.

COUNTDOWN

• Start fish.

• Place rice in microwave.

• Finish fish.

• Finish bean and rice salad.

SHOPPING LIST

To buy: ¾ pound tilapia fillets, 1 bottle mango chutney, 1 can black beans, 1 package microwaveable brown rice, 1 small bunch cilantro, 1 medium tomato.

Staples: Canola oil, reduced-fat vinaigrette, salt, black peppercorns.

Linda Gassenheimer's latest book is The Portion Plan: How to Eat the Foods You Love and Still Lose Weight. Her website is dinnerinminutes.com.