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Heart Healthy Recipes: Day 6

Vegetable quiche, grilled Cajun-style tilapia, berry-topped pudding pie

Grilled Cajun-Style Tilapia With Veggie Tartar Sauce

Serves 4; 3 ounces fish and 2 tablespoons sauce per serving

Cooking spray

Veggie Tartar Sauce

1/4 cup light mayonnaise

2 tablespoons diced green bell pepper

2 tablespoons diced celery

1 tablespoon diced red onion

2 teaspoons fresh lemon juice

1/2 teaspoon chili powder

1/2 teaspoon onion powder

1/2 teaspoon garlic powder

1/2 teaspoon paprika

1/2 teaspoon ground cumin

4 tilapia fillets (about 4 ounces each), rinsed and patted dry

1 tablespoon olive oil

Preheat the grill on medium high. Lightly spray a grilling rack for seafood, the rack of a broiler pan or a 12-inch-square double layer of heavy-duty aluminum foil with cooking spray. If using the foil, poke several holes with the tip of a sharp knife.

In a small bowl, stir together the tartar sauce ingredients. Cover and refrigerate until needed.

In another small bowl, stir together the chili powder, onion powder, garlic powder, paprika and cumin.

Place the fish on a cutting board or other flat surface. Lightly brush half the oil over the tops. Sprinkle about half the chili powder mixture over the fish. Using your fingertips, press the mixture so it adheres to the fish. Turn over. Repeat with the remaining oil and chili powder mixture.

Grill the fish for 4 to 5 minutes on each side, or until it flakes easily when tested with a fork. Serve with the tartar sauce.

Nutritional Analysis (per serving)

Calories                          197
Total Fat                        10.5 g
     Saturated                   2.5 g
     Trans Fat                    0.0 g
     Polyunsaturated           3.5 g
     Monounsaturated         4.5 g
Cholesterol                       62 mg
Sodium                           181 mg
Carbohydrates                     3 g
     Fiber                             1 g
     Sugars                           1 g
Protein                              23 g

Reprinted with permission from Healthy Soul Food, Copyright © 2009 by the American Heart Association.

Next: Berry-topped pudding pie in meringue-nut crust.>>

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