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
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.