Chipotle Glazed Tilapia with Mango Salsa

First- I want to start by wishing a very happy National Registered Dietitian Day!  I love my profession- and my fellow RD friends.  Straight from the horse’s mouth, here is what the American Dietitec Association has to say about who we (registered dietitians) are and what wedo…

  • Registered Dietitians are the food and nutrition experts who can translate the science of nutrition into practical solutions for healthy living.
  • Registered Dietitians have degrees in nutrition, dietetics, public health or a related field from well-respected, accredited colleges and universities, completed an internship and passed an examination.
  • Registered Dietitians use their nutrition expertise to help individuals make unique, positive lifestyle changes.
  • Registered Dietitians work throughout the community in hospitals, schools, public health clinics, nursing homes, fitness centers, food   management, food industry, universities, research and private practice.
  • Registered Dietitians are advocates for advancing the nutritional status of Americans and people around the world.

Yesterday I encouraged you to eat with the rainbow- advocating the expansion of your taste palate to the vast array of variety in the produce section of your grocery store.  Let me practice what I preach and share just how I did it this week.  (Even though everything I share on CB is practiced and preached in my own house.. but you know..)

Sweet Chipotle Glazed Tilapia
with Mango Salsa

INGREDIENTS:
Fish
2 tablespoons chipotle chiles in adobo (with sauce)
6 tablespoons fresh orange juice (about 2 oranges)
2 tablespoons honey
2 cloves fresh garlic, minced
1/4 teaspoon cinnamon
4 (4-6 ounce) tilapia filets
1 teaspoon cumin
Cooking spray
Salsa
1 1/2 cups fresh mango, peeled and diced
1/2 Hass avocado, diced
1/4 cup red onion, diced
1/4 cup fresh pineapple, diced
1 jalapeno, seeds and ribs removed, diced
1/4 cup Roma tomato, chopped
the juice of one lime

DIRECTIONS:
Sprinkle fillets evenly with cumin. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fillets; cook 2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove from pan.

Recoat pan with cooking spray. Add garlic; sauté 30 seconds. Stir in orange juice and honey; cook 30 seconds or until slightly reduced. Add chipotle chiles; bring to a boil, and cook 1 minute, season with cinnamon. Return fillets to pan; cook 1 minute on each side or until thoroughly heated.

While fish cooks, combone all ingredients for Mango Salsa in a small to medium sized bowl.   Serve over finished tilapia.  YUM!

Nutrition Information
Serves 4 (1 fillet plus about 3/4 cup salsa)
Calories: 265
Fat: 7.7 g
Carbohydrate: 30.5 g
Fiber: 3.1 g
Protien: 22 g

Comments

  1. Joy Weese Moll says:

    That looks delicious! And so colorful! Thanks for the recipe.

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