Receta Rainbow Fish
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 we do...
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