Monday, October 5, 2009

Recipe of the Day

Tandoori Tilapia With Hearts of Palm

Sick of your same old fish? Try tilapia tonight! Chef Maneet Chauhan puts a healthy spin on this traditional Indian fare by using nonfat yogurt sauce—keeping the taste while cutting the calories!

Serves 4


  • Marinade
  • 1 cup nonfat plain yogurt
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon garam masala
  • 1 teaspoon red chili powder
  • 1/2 teaspoon minced jalapeƱo
  • 1 clove garlic, minced
  • 1/2-inch piece ginger, ground into a paste
  • 1/2 teaspoon salt

  • Fish

  • 4 tilapia fillets (about 4 oz each)
  • 1 mango, peeled and diced
  • 1 kiwifruit, peeled and diced
  • 1 cucumber, peeled, seeded and diced
  • 1 can (3 oz) hearts of palm, diced
  • Juice of 1/2 lime, plus slices for garnish
  • 1/2 teaspoon canola oil


For marinade
Whisk together marinade ingredients in a bowl. Place tilapia in marinade; turn to coat completely. Cover with plastic; refrigerate at least 1 hour.

To cook
Combine mango, kiwi, cucumber, hearts of palm and lime juice in a bowl. Season with salt. Mix gently. Heat a charcoal, gas or electric grill over high heat. Brush grill with canola oil. Remove tilapia from marinade; blot excess with a paper towel. Grill fish, turning once, until cooked through, about 5 to 7 minutes. Garnish each fillet with 2/3 cup hearts of palm salad.

The skinny
  • 294 calories per serving
  • 4.7 g fat (1.4 g saturated)
  • 34.7 g carbs
  • 2.4 g fiber
  • 29.5 g protein

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