MAIN DISH

TILAPIA WITH MANGO CHUTNEY

• 1 tablespoon canola oil

•  ¾ pound tilapia fillets

• Salt and freshly ground pepper

• 6 tablespoons mango chutney

Heat the oil in a nonstick skillet over medium-high heat. Sauté fish 4 minutes, turn and sauté 4 minutes for fillets 1 inch thick. Season to taste with salt and pepper. Top with chutney and serve. Makes 2 servings.

Per serving: 297 calories (30 percent from fat), 9.8 g fat (1.8 g saturated , 5.4 g monounsaturated), 84 mg cholesterol, 34.9 g protein, 19.4 g carbohydrates, 1.1 g fiber, 213 mg sodium.

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