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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 |
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