Tilapia with Grape Chutney

 Healthy, easy, and economical make this fish dish a great catch. Best of all it can be ready in 20 minutes.

Ingredients

    4 4 ounces fresh or frozen skinless tilapia or sole fillets
    Salt
    Ground black pepper
    2 tablespoons cooking oil
    1 cup seedless green grapes
    1/2 cup tropical-blend mixed dried fruit bits
    1/3 cup sliced green onions
    1/3 cup apricot spreadable fruit
    Cooked brown rice (optional)
 

Directions

1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Season with salt and pepper.
2. In a 12-inch skillet heat oil over medium-high heat; add fish. Cook for 3 to 4 minutes or until fish flakes easily when tested with a fork, turning once. Meanwhile, halve grapes.
3. Transfer fish to platter; keep warm. Add grapes, fruit bits, green onions, and spreadable fruit to skillet; cook and stir 2 minutes. Season to taste with salt and pepper. Serve sauce over fish. If desired, serve with cooked brown rice.

nutrition information

Per Serving: 

cal. (kcal) 305, 

Fat, total (g) 9, 

chol. (mg) 57, 

sat. fat (g) 1, 

carb. (g) 37, 

Monounsaturated fat (g) 2, 

Polyunsaturated fat (g) 5, 

fiber (g) 2, 

sugar (g) 16, 

pro. (g) 24, 

vit. A (IU) 486, 

vit. C (mg) 6, 

Thiamin (mg) 0,

 Riboflavin (mg) 0, 

Niacin (mg) 5, 

Pyridoxine (Vit. B6) (mg) 0, 

Folate (µg) 36, 

Cobalamin (Vit. B12) (µg) 2, 

sodium (mg) 208, 

Potassium (mg) 604, 

calcium (mg) 30,

 iron (mg) 1, 

Percent Daily Values are based on a 2,000 calorie diet
 

tags: Chicken, Quick and Easy, Ingredients, fresh, frozen skinless tilapia, sole fillets, Salt, Ground black pepper, cooking oil, seedless green grapes, fruit bits, green onions, apricot spreadable fruit, coked brown rice, Directions, nutrition information.