Bariatric Recipes of the Week:
Baked Tilapia Fish

This BBQ Mango Baked Tilapia Fish is super simple to prepare and SOOO yummy! This is a great recipe from Hungry Girl's new book, 200 Under 200 (200 recipes under 200 calories).

  • Two 4.5 ounce fillets raw tilapia
  • 1/4 cup canned diced tomatoes, drained
  • 1/4 cup diced mango
  • 1/4 cup canned tomato sauce
  • 2 Tablespoons mango nectar
  • 2 Tablespoons ketchup
  • 2 teaspoons brown sugar (not packed)
  • 2 teaspoons cider vinegar
  • 1 teaspoon molasses
  • 1/2 teaspoon garlic powder

Directions:

  1. In a medium bowl, combine tomato sauce, mango nectar, ketchup, brown sugar, vinegar, molasses, and garlic powder.
  2. Mix well, and then stir in diced tomatoes and mangoes.
  3. Place fish and sauce in a container and toss to coat.
  4. Cover and let marinate in the refrigerator for 30 minutes.
  5. Preheat oven to 375.
  6. Spray a medium oven-safe baking dish with nonstick spray. Transfer sauce and fish to the dish.
  7. Cook 10-15 minutes, until fish is cooked through.
  8. Plate tilapia and top with any excess sauce.
  9. Enjoy!

Makes 2 servings.

Per serving:197 calories, 26.5 grams protein, 2.5 grams fat, 18 grams carbohydrate, 1 gram fiber, 500 mg sodium.

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