- 4
Ingredients
- 4 4 ounces fresh or frozen skinless tilapia or sole fillets
- Salt
- Ground black pepper
- 2 tablespoons cooking oil
- 1 cup seedless green grapes
- 1/2 cup tropical-blend mixed dried fruit bits
- 1/3 cup sliced green onions
- 1/3 cup apricot spreadable fruit
- Cooked brown rice (optional)
Preparation
Step 1
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