Friday, August 12, 2011

BBQ Mango Tilapia

Another Hungry Girl. I modified the recipe to shorten the ingredient list and to shave off time. Here is the original.
  • 1/2 cup Heinz Reduced Sugar ketchup
  • 1/2 can Diet Coke
  • 1/2 tsp. garlic powder
  • 1/4 cup diced tomatoes
  • 1/4 cup diced mango
  • 3 4oz. fillets raw tilapia
  • 1 tbsp. chopped cilantro
  1. In a medium bowl, combine ketchup, diet coke and garlic powder. Whisk thoroughly, and then stir in diced tomatoes and mango. This is your marinade. Place fish and marinade in a container and toss to coat. Cover and let it marinate in the refrigerator for 30 minutes. (Skip this step if necessary)
  2. Bring a skillet sprayed with nonstick spray to medium heat on the stove. Add fish and marinade. Once marinade begins to simmer, cover and cook until the fish is tender and cooked through, about 5 minutes. Remove lid, and allow the marinade to thicken (it will thicken as the liquid evaporates).
  3. Plate the tilapia and top with any excess marinade from the skillet. Garnish with cilantro and enjoy!


Makes 3 servings


Nutrition

Calories 136
Fat 1g
Sat Fat .5g
Cholesterol 55mg
Sodium 550mg
Potassium 43mg
Carbs 8g
Fiber .5g
Sugars 7g
Protein 21g


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