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
108
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.
