Easy Weeknight Marinades Done Right

Grilled Tilapia2

I recently partnered up with the brand folks at Mazola Corn Oil to create this fun recipe for marinated grilled Tilapia with kiwifruit served over coleslaw. Mazola Corn Oil has more cholesterol-blocking plant sterols than other cooking oils, and can play an important role in lowering your cholesterol. It is a great source of healthy polyunsaturated and monounsaturated fatty acids. Its mild flavor and high smoke point also make it a fantastic all-purpose oil great for general cooking, baking, grilling, sautéing and stir-frying, and can be used as a butter substitute in certain recipes. It’s also the perfect oil to use in your coleslaw and marinades.

Why marinades? Because they help transform the taste of the foods without adding lots of fat, sugar, and salt to your meal. I love using fruit-based marinades because they add a delicious sweet, tangy flavor while making your dish even healthier. Plus, fruity marinades are perfect for the grill! You can make the marinade in advance to save time during the week – just throw in your favorite protein and you’re well on your way to a flavorful, wholesome meal. My basic marinade calls for just a few simple ingredients you probably already have on hand, which makes it quick and easy.

I chose to use tilapia in this fish-based recipe because it is economical and widely available. For a healthy diet, the American Heart Association recommends eating fish at least two times per week. Fish is a low-fat, high-quality protein filled with heart healthy omega-3 fatty acids. Fish is also a great source of vitamins and minerals.

Below are the recipes for the marinade, tilapia, and coleslaw for a tasty and easy weeknight meal.

MAZOLA and Kiwifruit Marinated Grilled Tilapia with Crunchy Slaw

by: Rebecca Scritchfield, MA, RD, ACSM HFS

Serves 6

Simple 3-Step MarinadeMarinade1

½ cup of Mazola corn oil

3 kiwifruits peeled and chopped

4 minced garlic cloves

¼ cup of fresh chopped cilantro

2 tablespoons of lime juice

1 teaspoon of black pepper

2 tablespoons of salt

Add all ingredients into a shallow bowl, mix with a wooden spoon until well blended and place in a gallon size zip-lock bag. Add the tilapia, and let it marinate for 30 – 60 minutes in the refrigerator.fishinmarinade

Note: You may also make this marinade ahead of time keep for up to 1 day refrigerated.

Tilapia

2 lbs of tilapia

Preheat grill.  When grill is ready, remove marinated fish from storage container and place on hot grill.  Cook for about 4-5 minutes on medium heat. Turn once and grill other side for about 4-5 minutes until cooked through.  Serve over coleslaw with additional kiwifruit and lime to garnish.

Coleslaw

Grilled Tilapia31/4 cup white vinegar

2 T sugar

2 T Mazola corn oil

16 ounces or 1 half head of cabbage, shredded

1 cup shredded carrots

1 tsp salt

salt and pepper to taste

Mix vinegar and sugar. Add oil. Add cabbage to dressing and season with salt and pepper. Toss with tongs or fingers to combine. Adjust seasoning to taste. Let stand 20 minutes. Re-toss and serve.

Nutritional Information Per Serving:

Calories: 256

Protein: 32g

Carbohydrates: 10g

Fat: 11g

Saturated Fat: 2g

Cholesterol: 76mg

Sodium: 783mg

Fiber: 2g

Sugar: 8g

Share Your Favorite Grilling Recipes

What are your favorite marinades? Have you ever tried using fruit in your own marinades? Share your ideas in the comments below. Be sure to visit Mazola on Facebook to learn more health benefits and great recipes.

(Disclosure: I am currently working with Mazola as a paid spokesperson.)

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