Mango Tilapia

Here's another great recipe for a healthy, low-calorie dinner that takes ten minutes from the freezer to the table. (If you've never cut up a mango before, see below for tips.)

Mango Tilapia

Ingredients:
2 frozen Tilapia filets, about 4 oz. each
1 fresh mango, peeled and sliced thinly
2 Tablespoons white wine
2 teaspoons brown sugar
Salt, pepper, garlic powder

Place the frozen fish filets in a single layer in a shallow, microwave-safe baking dish or pie plate. Pour the wine over them and season with salt, pepper and garlic powder. Cover the filets with a layer of mango slices and sprinkle with brown sugar.

Cover the baking dish loosely with wax paper and microwave for 4 minutes on high. Then check the fish for doneness. It should be white and cooked through, not pink and raw. If needed, cook it for an additional 30 seconds at a time until it's just done. (Overcooking will dry it out.)

Makes two servings of about 183 calories each, or one serving of 366 calories.

If you missed the Tilapia with Fresh Salsa recipe last week, click here to get it.

How to cut up a mango

This is a mango:



Inside, there's a pit that's roughly the size and shape of a deck of playing cards. Stand the mango up on end and cut the sides off, like this:



Then use a vegetable peeler to take the peel off the pieces, place the pieces flat side down on a cutting board, and cut them into thin slices.

Don't peel the mango before you cut it away from the pit. It will be too slippery to handle and you might cut yourself instead of the fruit.

Copyright 2009