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EXPLORE ›Blackened Fish with Strawberry Kiwi Salsa
Ingredients
Makes 4 Servings
For the Blackened Fish:
- 4-4 oz fillet fish (4 ounces each; flaky white fish like tilapia, flounder or sole, or red fish work well – look for something you like that’s on sale)
- 2 Tbsp chili powder
- 2 tsp garlic powder
- 2 tsp cumin
- 2 tsp paprika
- 1/2 tsp salt
- 1 1/2 cup diced strawberries (about ½ pound) (you can substitute cantaloupe melon or mango based on what is in season or on sale)
- 1 medium peeled, diced kiwi
- 1/2 medium peeled, diced cucumber
- 2 Tbsp chopped, fresh cilantro
- 2 tsp lemon juice
- 1/4 cup thinly sliced red onion (optional)
- 1/4 medium seeded, minced jalapeño (optional)
Nutrients
Calories: 155Total Fat: 2.5 g
Saturated Fat: 0.5 g
Trans Fat: 0.0 g
Polyunsaturated Fat: 0.5 g
Monounsaturated Fat: 0.5 g
Cholesterol: 57 mg
Sodium: 355 mg
Total Carbohydrates: 10 g
Dietary Fiber: 3 g
Sugars: 5 g
Protein: 24 g
Recipe
For the Blackened Fish:- In a small bowl, mix dry ingredients (chili powder, garlic powder, cumin, paprika and salt)
- Generously coat fish with seasoning mixture on one side.
- Spray frying pan or skillet with cooking spray, heat over high heat. Place fish in pan, seasoning side down and cook for 3 minutes. While cooking generously coat the other side with seasoning mixture. Flip fish and cook for 3 minutes longer.
- Place all ingredients in a medium bowl and toss. Keep chilled until serving. Serve salsa over fish.
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Copyright © 2018 American Heart Association
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