Main Dishes
June 19, 2013
Calories
75
Sodium
760mg
31% DV
Fat
3g
5% DV
Protein
8g
16% DV
Carbs
5g
1% DV
Fiber
1g
6% DV
Tilapia With Mango Chutney
97
Great easy weeknight meal!
4
4 3 oz. Tilapia
Filets (you may use fresh or frozen. I
find frozen to be a great option and very budget friendly)
1 Teaspoon Dill
½ Teaspono Cayenne Pepper
½ Teaspoon Salt
1 Teaspoon Garlic Powder
7-10 Capers
2 Teaspoons Olive Oil
CHUTNEY
1 Medium Mango – Peeled and cubed
¼ Small Red Onion – diced fine
1 Roma Tomato – Cubed
1 Teaspoon Honey
1 Teaspoon Apple Cider Vinegar
1 Teaspoon Marjoram
Mix together in small bowl and chill until time to serve
over freshly cooked Tilapia.
Filets (you may use fresh or frozen. I
find frozen to be a great option and very budget friendly)
1 Teaspoon Dill
½ Teaspono Cayenne Pepper
½ Teaspoon Salt
1 Teaspoon Garlic Powder
7-10 Capers
2 Teaspoons Olive Oil
CHUTNEY
1 Medium Mango – Peeled and cubed
¼ Small Red Onion – diced fine
1 Roma Tomato – Cubed
1 Teaspoon Honey
1 Teaspoon Apple Cider Vinegar
1 Teaspoon Marjoram
Mix together in small bowl and chill until time to serve
over freshly cooked Tilapia.
In small bowl, mix together dill, cayenne pepper, salt, and
garlic powder. Sprinkle generously over
Tilpaia that has been rinsed and patted dry.
Heat olive oil in medium skillet and cook filets for 2-3...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
75
Sodium
760mg
31% DV
Fat
3g
5% DV
Protein
8g
16% DV
Carbs
5g
1% DV
Fiber
1g
6% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat
0.67g
3%
Polysaturated Fat
0.9100000000000001g
5%
Monosaturated Fat
1g
12%
Cholesterol
16mg
5%
Sodium
760mg
31%
Potassium
122mg
3%
Protein
8g
16%
% DAILY VALUE*
Total Carbohydrate
Fiber
1g
6%
Sugar
2g
5%
Vitamin A
365IU
7%
Vitamin B6
0.3600000000000001mg
18%
Vitamin C
6mg
10%
Calcium
21mg
2%
Iron
0.7700000000000001mg
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.