DINNER IN MINUTES
Mango chutney tops mild tilapia
Posted on Thu, Jul. 24, 2008
By LINDA GASSENHEIMER
PETER ANDREW BOSCH / MIAMI HERALD STAFF
Use microwaveable rice and our tilapia dinner will leave you with just one pan to wash.
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.
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