back

Spa Bytes: Tropical Fish

posted by Suzanna Markstein
filed under diet postings
Low-fat fish doesn't have to mean low on flavor. This recipe for Caribbean Tilapia from the New Age Health Spa in Neversink, New York, pairs the sweet whitefish with a tangy mango sauce flecked with fresh herbs—all at a swimsuit-safe 128 calories per serving. Tilapia (also called St. Peters fish), says Executive Chef Maria Elowson is "very mild-tasting—a good choice for people who don't really like fish." If tilapia is not available, she suggests substituting halibut or cod. And if seafood doesn't float your boat, try the sauce over tofu, tempeh, or pasta and vegetables.


Caribbean Tilapia (Serves 4)

 

1 chile pepper
1 teaspoon chopped garlic
2 tablespoons shallots, peeled
1/2 cup mango, chopped
1 tablespoon cider vinegar
3 tablespoons of orange juice
Dash salt
1 tablespoon water
1 tablespoon lime juice
4 4-oz tilapia filets
1 tablespoon finely chopped parsley
1 teaspoon finely chopped fresh thyme, or 1/2 teaspoon dried


1. Preheat oven to 400°F.
2. Cut chile pepper in half; remove stem and seeds.
3. In a food processor, puree chile pepper, garlic, shallots, mango, cider vinegar, orange juice, salt, water, and lime juice together. Stir in parsley and thyme but do not process; set mixture aside.
4. Spray baking sheet with nonstick cooking spray (like Pam) and place tilapia filets on it. Spoon half of puree mixture over filets. Bake filets until flaky, approximately 7 minutes.
5. Bring remaining puree to a simmer in medium pan over low heat. Spoon over fish before serving.

 

Nutritional information per serving: 128 calories; 3.1 g fat.

 


From the Message Boards

  • Most people don't like it raw, though you can eat it that way (or blanch it slightly first) Kale can usually be substituted where you use spinach or other somewhat hearty greens like collard greens or swiss chard. Obviously it changes the flavors a bit, but why not experiment? It's great in soups and dishes that you cook it down some. I've seen recipes for kale "chips" where you roast it and tons ...
We have updated our Privacy Policy, effective May 25, 2018. We have done this in preparation for the EU's new data privacy law, the General Data Protection Regulation (GDPR). Please take the time to review our updated documentation by clicking on the Privacy Policy link at the bottom of this page. By continuing to use this service on or after May 25, 2018, you agree to our updated Privacy Policy.