Friday, September 23, 2011

Healthy Changes, Day 8: Grilled Fish with Mango Salsa

Day 8 Overview:
Weight:  209.7 lbs (-7.3 total)
Exercise:  2.5 mile walk after the rain.
Recipe: Grilled Fish with Mango Salsa  (great - try it!)


Waking up to a very rainy day, I didn't feel like cooking very much and was glad to be on the routine of shake for breakfast & shake for dinner.  Easy.  The quandary was what to do for lunch.  I had pulled some cod out of the freezer the other day and knew I needed to do something with that, even if neither of us was in the mood for fish.  It has taken getting used to this quantity of fish on the menu, but with no shellfish as an alternate.  I was going to try the Whitefish Salad (like Tuna Salad) recipe but didn't really want that, so I looked up some other recipes for fish and came across this one on the Allrecipes site. 

Marinating the fish.

 I've adjusted the one below to show what I actually made today, but there were very minor adjustments.  The fish was really good and the mango salsa was wonderful!  The recipe page suggests eating the leftovers with black beans, which would also be delicious.  I added a side of rice to sop up the extra juice from the salsa.  A good combo.



Grilled Tilapia with Mango Salsa

Ingredients
  • 1/3 cup extra-virgin olive oil
  • 1 tablespoon lemon juice
  • 1 tablespoon minced fresh parsley
  • 1 clove garlic, minced
  • 1 teaspoon dried basil
  • 1 teaspoon ground black pepper
  • 1/2 teaspoon salt
  • 2 (6 ounce) tilapia fillets  1 cod fillet
  •  
  • 1 large ripe mango, peeled, pitted and diced
  • 1/2 red bell pepper, diced  didn't have any, but they are in the nightshade family - so not on the list.
  • 2 tablespoons minced red onion  I added more since we were lacking on peppers
  • 1 tablespoon chopped fresh cilantro
  • 1 jalapeno pepper, seeded and minced  didn't have any on hand
  • 2 tablespoons lime juice
  • 1 tablespoon lemon juice
  • salt and pepper to taste
Directions
  1. Whisk together the extra-virgin olive oil, 1 tablespoon lemon juice, parsley, garlic, basil, 1 teaspoon pepper, and 1/2 teaspoon salt in a bowl and pour into a resealable plastic bag. Add the tilapia fillets, coat with the marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator for 1 hour.
  2. Prepare the mango salsa by combining the mango, red bell pepper, red onion, cilantro, and jalapeno pepper in a bowl. Add the lime juice and 1 tablespoon of lemon juice, and toss well. Season to taste with salt and pepper, and refrigerate until ready to serve.
  3. Preheat an outdoor grill for medium-high heat, and lightly oil grate. I used a grill pan on the stove.
  4. Remove the tilapia from the marinade, and shake off excess. Discard the remaining marinade. Grill the fillets until the fish is no longer translucent in the center, and flakes easily with a fork, 3 to 4 minutes per side, depending on the thickness of the fillets. Serve the tilapia topped with mango salsa. 
Original recipe can be found at Allrecipes.com here. http://allrecipes.com/recipe/grilled-tilapia-with-mango-salsa/detail.aspx

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