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Tilapia with Grape Chutney
Ingredients
-
4
4 ounces fresh or frozen skinless tilapia or sole fillets
-
Salt
-
Ground black pepper
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2
tablespoons cooking oil
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1
cup seedless green grapes
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1/2
cup tropical-blend mixed dried fruit bits
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1/3
cup sliced green onions
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1/3
cup apricot spreadable fruit
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Cooked brown rice (optional)
Directions
1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Season with salt and pepper.
2. In a 12-inch skillet heat oil over medium-high heat; add fish. Cook for 3 to 4 minutes or until fish flakes easily when tested with a fork, turning once. Meanwhile, halve grapes.
3. Transfer fish to platter; keep warm. Add grapes, fruit bits, green onions, and spreadable fruit to skillet; cook and stir 2 minutes. Season to taste with salt and pepper. Serve sauce over fish. If desired, serve with cooked brown rice.
Nutrition Facts
(Tilapia with Grape Chutney)
- Servings Per Recipe 4,
- Calories 305,
- Protein (gm) 24,
- Carbohydrate (gm) 37,
- Fat, total (gm) 9,
- Cholesterol (mg) 57,
- Saturated fat (gm) 1,
- Monosaturated fat (gm) 2,
- Polyunsaturated fat (gm) 5,
- Dietary Fiber, total (gm) 2,
- Sugar, total (gm) 16,
- Vitamin A (IU) 486,
- Vitamin C (mg) 6,
- Thiamin (mg) 0,
- Riboflavin (mg) 0,
- Niacin (mg) 5,
- Pyridoxine (Vit. B6) (mg) 0,
- Folate (µg) 36,
- Cobalamin (Vit. B12) (µg) 2,
- Sodium (mg) 208,
- Potassium (mg) 604,
- Calcium (DV %) 30,
- Iron (DV %) 1,
- Percent Daily Values are based on a 2,000 calorie diet
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