I eat fish often and am always looking for healthy, tasty ways to prepare it. Making the chutney ahead of time really makes this recipe a quick-dinner solution. I pair it with herbed couscous.
—MEGAN DICOU BERKELEY, CA
PREP: 40 MIN. • GRILL: 5 MIN. • MAKES: 4 SERVINGS
1 medium red onion, chopped
1 medium sweet red pepper, chopped
2 teaspoons olive oil
3 garlic cloves, minced
2 teaspoons minced fresh gingerroot
1 1/2 cups fresh raspberries
3/4 cup reduced-sodium chicken broth
1/4 cup honey
2 tablespoons cider vinegar
1 tablespoon minced chipotle peppers in adobo sauce
1/2 teaspoon salt, divided
1/2 teaspoon pepper, divided
4 tilapia fillets (6 ounces each)
1. In a large saucepan, saute onion and pepper in oil until tender. Add garlic and ginger; cook 1 minute longer. Stir in the raspberries, broth, honey, vinegar, chipotle peppers, 1/4 teaspoon salt and 1/4 teaspoon pepper. Bring to a boil. Reduce heat; simmer, uncovered, for 25-30 minutes or until thickened.
2. Meanwhile, sprinkle fillets with remaining salt and pepper. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill fish, covered, over high heat or broil 3-4 in. from the heat for 3-5 minutes or until fish flakes easily with a fork. Serve with chutney.
PER SERVING 277 cal., 4 g fat (1 g sat. fat), 83 mg chol., 491 mg sodium, 29 g carb., 5 g fiber, 33 g pro. Diabetic Exchanges: 5 lean meat, 2 starch, 1/2 fat.