Baked Tilapia with Wild Blueberry-Apple Chipotle Chutney

  December 24, 2014  |    Blog>Recipes

As registered dietitians, one of the questions we get often is about fish.  So many of you have told us that you hear fish is good for you and you’d like to eat more of it but that you don’t like “fishy” fish.  You’ve asked us about more mild fishes and for some recipes–and so here you have it!  This is a white mild fish–talapia–an easier one for the palate for those “beginner” fish eaters! 😉  Although we find this fish delicious, we especially LOVE the Wild Blueberry-Apple Chipotle Chutney that really adds a delicious sweet and spicy kick. Plus, the Wild Blueberries are packed with anti-inflammatories to help to neutralize damaging particles and keep your bodies cells protected–keeping things peaceful from the inside out. Hello, we see you— healthy body and gorgeous skin!

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Baked Tilapia with Wild Blueberry-Apple Chipotle Chutney

Serves 4

Ingredients

4 tilapia filets (about 4 ounces each)
1/2 teaspoon ground cumin
1/2 teaspoon ground ginger
1 tablespoon canola oil
1/2 teaspoon salt
Ingredients for Chutney
4 cups frozen Wild Blueberries                                                                                                                                                                                                                          1 cup finely chopped Granny Smith apple (two medium apples)
1/4 cup white wine vinegar
1 tablespoon sugar
1 tablespoon honey
3 tablespoons orange rind, grated
1 tablespoon mustard seeds
1 tablespoon chopped canned chipotle chiles in adobo sauce (about 1 chiles), more to taste if you like spicy
1/2 teaspoon ground ginger

 

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Directions

Combine all chutney ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer, uncovered, 25 minutes or until thick, stirring frequently. Cool to allow flavors to mingle and fuse together. Can be made a day ahead if you like.
Preheat oven to 425°F. Line a baking sheet with foil and coat with cooking spray.
Drizzle fish with the canola oil. Place on prepared baking sheet.
Combine cumin, ginger and salt; sprinkle evenly over fish.
Bake fish 10 to 14 minutes or until cooked through.

Spoon the chutney over the fish and serve. Enjoy!

Nutrition Information: Calories 322; Fat 8g; Saturated Fat 1g; Carbohydrate 42g; Protein 31g; Cholesterol 64mg; Sodium 470mg; Fiber 9g

The Nutrition Twins work with the Wild Blueberry Association of North America to help people learn about the benefits of Wild Blueberries.  For example, did you know that Wild Blueberry have twice the antioxidants of conventional blueberries?

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Baked Tilapia with Wild Blueberry-Apple Chipotle Chutney
 
Nutrition Information: Calories 322; Fat 8g; Saturated Fat 1g; Carbohydrate 42g; Protein 31g; Cholesterol 64mg; Sodium 470mg; Fiber 9g
Author:
Serves: 4
Ingredients
  • 4 tilapia filets (about 4 ounces each)
  • ½ teaspoon ground cumin
  • ½ teaspoon ground ginger
  • 1 tablespoon canola oil
  • ½ teaspoon salt
  • 4 cups frozen Wild Blueberries 1 cup finely chopped Granny Smith apple (two medium apples)
  • ¼ cup white wine vinegar
  • 1 tablespoon sugar
  • 1 tablespoon honey
  • 3 tablespoons orange rind, grated
  • 1 tablespoon mustard seeds
  • 1 tablespoon chopped canned chipotle chiles in adobo sauce (about 1 chiles), more to taste if you like spicy
  • ½ teaspoon ground ginger
Instructions
  1. Directions
  2. Combine all chutney ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer, uncovered, 25 minutes or until thick, stirring frequently. Cool to allow flavors to mingle and fuse together. Can be made a day ahead if you like.
  3. Preheat oven to 425°F. Line a baking sheet with foil and coat with cooking spray.
  4. Drizzle fish with the canola oil. Place on prepared baking sheet.
  5. Combine cumin, ginger and salt; sprinkle evenly over fish.
  6. Bake fish 10 to 14 minutes or until cooked through.
  7. Spoon the chutney over the fish and serve. Enjoy!

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