Mango chutney spices up snapper, Indian-style
Mango chutney spices up fresh snapper in this easy, ethnic dish. I use a prepared mango chutney for…Mango chutney spices up fresh snapper in this easy, ethnic dish. I use a prepared mango chutney for this quick, 10-minute, recipe.
Ground cardamom gives this snapper an Indian flavor. It is called the queen of spices in India and has a mild, aromatic flavor. It is used in both sweet and savory dishes. Ground cinnamon mixed with a little ground cumin can be substituted for the cardamom. The flavor will be different, but still very tasty. Peanuts with a little cayenne pepper add zing to the rice and complete this quick dinner filled with exotic flavors.
Wine suggestion: This sweet and spicy dish would be nicely matched by a white viognier.
This meal contains 597 calories per serving with 25 percent of calories from fat.
Helpful Hints:
-Peanuts can be chopped by hand or in a mini-chopper or food processor.
-To save time, use a quick-cooking rice and toss with a little oil and peanuts sprinkled with a little cayenne pepper.
-Any type of fish fillet can be used. Cook the fish 8 to 10 minutes for a 1-inch fillet.
Countdown
-Prepare rice.
-Make snapper.
SAUTEED INDIAN SNAPPER
1/4 cup flour
1 teaspoon ground cardamom
Salt and freshly ground black pepper
3/4 pound snapper fillet
2 teaspoons canola oil
1/4 cup prepared mango chutney
Mix flour, cardamom and a little salt and pepper together. Dip snapper fillets in flour mixture and shake off excess flour. Heat oil in a nonstick skillet large enough to hold fillets in one layer. Saute on one side for 4 minutes. Turn and saute another 4 minutes. Serve with mango chutney spooned on top. Makes 2 servings.
Per serving: 318 calories (20 percent from fat), 7.1 g fat (0.9 g saturated, 3.3 g monounsaturated), 60 mg cholesterol, 37.0 g protein, 25.5 g carbohydrates, 1.4 g fiber, 190 mg sodium.
HOT PEANUT RICE
1 1/2-cups fat-free, low-salt chicken broth
1/2 cup long-grain, white rice
2 teaspoons canola oil
2 tablespoons chopped roasted, unsalted peanuts
1/2 teaspoon cayenne pepper
1 scallion, washed and sliced
Salt and freshly ground black pepper
Place chicken broth in a saucepan. Bring to a boil and add rice. Cover, lower heat to medium and simmer 15 minutes or until rice is cooked through and liquid is absorbed. Add oil. Toss well.
Mix peanuts with cayenne pepper. When rice is cooked, stir in peanuts and scallion pieces. Add salt and pepper to taste. Makes 2 servings.
Per serving: 279 calories (30 percent from fat), 9.4 g fat (1.1 g saturated, 5.2 g monounsaturated), no cholesterol, 8.0 g protein, 41.0 g carbohydrates, 1.8 g fiber, 433 mg sodium.
SHOPPING LIST
Here are the ingredients you'll need for tonight's Dinner in Minutes.
To buy: 1 small jar roasted, unsalted peanuts, 1 small bottle ground cardamom, 1 small jar mango chutney, 3/4 pound snapper fillet and 1 small bunch scallions.
Staples: Fat-free, low-salt chicken broth, long-grain, white rice, canola oil, cayenne pepper, flour, salt and black peppercorns.
