caribbean mango tilapia
 
4   servings
4   serrano chiles, seeded
3   garlic cloves, peeled
2 large  shallots, peeled
2 cup  chopped peeled mango
1/3 cup  cider vinegar
1/4 cup  fresh orange juice
1 Tbsp  chopped fresh or 1 teaspoon dried thyme
2 tsp  olive oil
1/4 tsp  salt
4   6ounce tilapia fillets
  cooking spray
 
tilapia (teh-lah-pee-uh), sometimes referred to as st. peter's fish or 
hawaiian sunfish, is a farm-raised white fish with a delicate texture and 
sweet flavor. 
 
combine chilies, garlic and shallots in a food processor, and process 
until minced. add the mango and next 5 ingredients (mango through salt); 
process until smooth. place mango mixture and fish in a zip-top plastic 
bag; seal and marinate in refrigerator 20 minutes. remove fish from bag, 
reserving marinade. pour reserved marinade into a small saucepan, and 
bring to a boil. reduce heat, and simmer 5 minutes. remove from heat. 
prepare grill or broiler. place fish on a grill rack or broiler pan coated 
with cooking spray. cook for 4 minutes on each side or until fish flakes 
easily when tested with a fork. serve with mango sauce. yield: 4 servings 
(serving size: 1 fillet and 1/4 cup mango sauce). 
 
  nutritional information:
  calories 263 (23% from fat); fat 6.8g (sat 0.8g, mono 3.3g, poly 2g);
  protein 32.7g; carb 19.3g; fiber 1.6g; chol 75mg; iron 0.5mg; sodium
  239mg
  calc
  21mg
 
 
-- 
 
(ID: 78386) Mirror: rec.food.recipes: Sat, Aug 16, 2003


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