Tilapia with lime chutney
 

Hello All,
It's my first post here, after reading the group for years.
I am currently watching my caloric intake. I refuse to call it a diet.

I had some tilapia and needed a marinade or a spice mixture that would
add enought flavor to thrill my tastebuds. I found a bottle of Lime
Chutney/ Relish and gave that a try. I put 1/2 TBSP on each 5 oz fillet
and baked at 350 for 16 mins.
I served it with fresh green beans cooked in lowfat chicken broth and
some leftover orange quinoa salad. I'll add the quinoa salad recipe
below.
The brand of the lime relish is Patak and it contains limes, canola
oil, salt, mustard, chiles, fenugreek, spices, acetic acid, flavorings.



Orange Quinoa Salad


Dressing:
1/4 cup fresh orange juice
2 tablespoons extravirgin olive oil
1 1/2 tablespoons low-fat buttermilk
2 teaspoons honey
1/2 teaspoon salt
1/8 teaspoon freshly ground black pepper

Salad:
1 1/3 cups uncooked quinoa
2 3/4 cups water
1/2 teaspoon salt
1 cup thinly sliced green onions
1 cup sweetened dried cranberries
1/3 cup chopped fresh parsley
3 tablespoons sliced almonds, toasted

To prepare dressing, combine first 6 ingredients in a small bowl; stir
with a whisk until well blended.
To prepare salad, place quinoa in a large nonstick skillet; cook 4
minutes over medium heat, stirring frequently. Place quinoa in a fine
sieve; place sieve in a large bowl. Cover quinoa with water. Using your
hands, rub grains together for 30 seconds; rinse and drain. Repeat
procedure twice. Drain well.

Combine quinoa, 2 3/4 cups water, and 1/2 teaspoon salt in a large
saucepan; bring to a boil. Cover and reduce heat; simmer 20 minutes or
until liquid is absorbed. Remove from heat, and cool to room
temperature. Stir in dressing, onions, and the remaining ingredients.
Cover and chill.

Yield: 10 servings (serving size: about 1/2 cup)

NUTRITION PER SERVING
CALORIES 170(28% from fat); FAT 5.2g (sat 0.6g,mono 3.1g,poly 1.1g);
PROTEIN 3.5g; CHOLESTEROL 0.0mg; CALCIUM 34mg; SODIUM 245mg; FIBER
2.7g; IRON 2.4mg; CARBOHYDRATE 28.8g