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Ингредиенты
- 4 x serrano chiles, seeded
- 3 clv garlic, peeled
- 2 lrg shallots, peeled
- 2 c. minced peeled mango
- 1/3 c. cider vinegar
- 1/4 c. fresh orange juice
- 1 Tbsp. minced fresh or possibly 1 tsp. dry thyme
- 2 tsp extra virgin olive oil
- 1/4 tsp salt
- 4 x (6-oz) tilapia fillets Cooking spray
Инструкции
- Tilapia (teh-LAH-pee-uh), sometimes referred to as St. Peter's fish or possibly Hawaiian sunfish, is a farm-raised white fish with a delicate texture and sweet flavor.
- Combine chilies, garlic and shallots in a food processor, and process till chopped. Add in the mango and next 5 ingredients (mango through salt); process till smooth. Place mango mix and fish in a zip-top plastic bag; seal and marinate in refrigerator 20 min. Remove fish from bag, reserving marinade. Pour reserved marinade into a small saucepan, and bring to a boil. Reduce heat, and simmer 5 min. Remove from heat.
- Prepare grill or possibly broiler. Place fish on a grill rack or possibly broiler pan coated with cooking spray. Cook for 4 min on each side or possibly till fish flakes easily when tested with a fork. Serve with mango sauce.
- Yield: 4 servings
- (serving size: 1 fillet and 1/4 c. mango sauce).
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 102g | |
| Recipe makes 4 servings | |
| Calories 73 | |
| Calories from Fat 22 | 30% |
| Total Fat 2.47g | 3% |
| Saturated Fat 0.36g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 149mg | 6% |
| Potassium 160mg | 5% |
| Total Carbs 12.52g | 3% |
| Dietary Fiber 1.3g | 4% |
| Sugars 10.05g | 7% |
| Protein 0.63g | 1% |
