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Monday, October 17, 2011

BBQ Mango Tilapia

Easy as 1-2-3
If you're leery of cooking fish, you must try this recipe that is simple to make but complex in flavor. All it takes is three simple steps-- Step One- create a sweet and tangy marinade that then does double duty as a sauce. Step Two-  put fish in baking dish and place in oven. Step Three- read a magazine while you wait for your  fish masterpiece to cook!

BBQ Mango Tilapia
Gluten Free
Serves 1

1 (4 to 5 oz) tilapia fillet
2 tbsp. diced tomatoes, drained
2 tbsp. fresh mango, diced
2 tbsp. crushed tomatoes
2 tsp. sugar-free orange marmalade
1 tbsp. ketchup (check for gluten)
1 tsp. brown sugar
1 tsp. apple cider vinegar
1/2 tsp. molasses
1/4 tsp. garlic powder

1. In a small bowl, combine tomato sauce, marmalade, ketchup, brown sugar, vinegar, molassses, and garlic powder. Mix well and then stir in diced tomatoes and mango.

2. Pour sauce into a gallon sized Ziploc bag. Add fish and turn to coat.

3. Place sealed in bag on a plate (to catch any drippings) and let marinate in fridge for 30 minutes.

4. Preheat oven to 375 degrees.

5. Spray a small/medium oven-safe baking dish with nonstick spray.

6. Add fish to baking dish and pour any extra sauce on top.

7.  Bake fish for 12-15 minutes or until flaky and cooked through. Plate fish and spoon sauce on top.

Nutrition Information--approximately 200 calories per serving

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