Inspiration from India gives fish dish spice

By LINDA GASSENHEIMER
KNIGHT RIDDER NEWSPAPERS
Mango chutney spices up fresh snapper in this easy, Indian-inspired dish. I use a prepared mango chutney for this quick, 10-minute recipe. With luscious, ripe mangoes at the height of their season, you may want to make your own, so I have given a recipe for a simple, tasty, fresh mango chutney.
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. The flavor will be different, but still very tasty. Peanuts with a little cayenne add zing to the rice and complete this quick dinner filled with exotic flavors.
HELPFUL HINTS
UPeanuts can be chopped by hand or in a mini-chopper or food processor.
UTo save time, use a quick-cooking rice and toss with a little oil and the peanuts and cayenne.
UAny type of fish fillet can be used.
UThe fresh chutney will keep for several days.
COUNTDOWN
UMake chutney (if using recipe).
UPrepare rice.
UMake snapper.
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
1 scallion, washed and sliced
Salt and freshly ground 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. When rice is cooked, stir in peanuts and scallions. Add salt and pepper to taste. Makes 2 servings.
Per serving: 290 calories (32 percent from fat), 10.5 g fat (1.5 g saturated, 6.2 g monounsaturated), 0 cholesterol, 7.7 g protein, 41.1 g carbohydrates, 1.9 g fiber, 523 mg sodium.
SAUTEED INDIAN SNAPPER
1/4 cup flour
1 teaspoon ground cardamom
Salt and freshly ground pepper
3/4 snapper fillet
2 teaspoons canola oil
1/4 cup mango chutney (commercial or homemade)
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 without crowding. Saute on one side for 4 minutes. Turn and saute another 4 minutes. Spoon chutney on top. Makes 2 servings.
Per serving: 347 calories (18 percent from fat), 6.9 g fat (1.1 g saturated, 3.8 g monounsaturated), 60 mg cholesterol, 35.7 g protein, 6.6 g carbohydrates, 0.5 g fiber, 108 mg sodium.
FRESH MANGO CHUTNEY
1 cup peeled and cubed fresh mango
2 tablespoons sugar
1/2 cup red wine
2 tablespoons apple cider vinegar
1/2 teaspoon ground ginger
1/8 teaspoon ground cloves
2 tablespoons raisins
Place mango, sugar, wine, vinegar, ginger, cloves and raisins in a saucepan. Bring to a simmer over medium-high heat. Cook 5 minutes, stirring occasionally. Makes about 1 1/2 cups.
Per 1/4-cup serving: 57 calories (1 percent from fat), trace fat, 0 cholesterol, 0.2 g protein, 12 g carbohydrates, 0.5 g fiber, 1.6 mg sodium.