This spiced-rub seasoned fish cooks in under 10 minutes and is perfectly paired with a fresh fruit salsa that has citrus notes and a bit of heat.
Blackened Fish with Strawberry Kiwi Salsa
Calories155 Per Serving
Protein24g Per Serving
Fiber3g Per Serving
Cost Per Serving$3.58
|Total Fat||2.5 g|
|Saturated Fat||0.5 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||0.5 g|
|Monounsaturated Fat||0.5 g|
|Total Carbohydrate||10 g|
|Dietary Fiber||3 g|
1/2 fruit, 3 lean meat
2 tablespoons chili powder
2 teaspoons garlic powder
2 teaspoons cumin
2 teaspoons paprika
1/2 teaspoon salt
4 mild white fish fillets (about 4 ounces each), such as tilapia, flounder, or sole
1 1/2 cups hulled, diced strawberries (about 1/2 pound)
1 medium kiwifruit, peeled and diced
1/2 medium cucumber, peeled and diced
1/4 cup thinly sliced red onion (optional)
1/4 medium fresh jalapeño, seeds and ribs discarded, minced (optional)
2 tablespoons chopped fresh cilantro
2 teaspoons fresh lemon juice
In a small bowl, stir together the chili powder, garlic powder, cumin, paprika, and salt. Using your fingertips, gently press half the mixture so it adheres to the fish.
Lightly spray a large skillet with cooking spray. Heat over high heat. Place the fish in the skillet with the seasoned side down. Cook for 3 minutes. While the fish is cooking, gently press the remaining seasoning mixture on the top side. Turn over the fish. Cook for 3 minutes, or until the fish flakes easily when tested with a fork.
Serve the salsa over the fish.
In a medium bowl, gently stir together all the salsa ingredients. Cover and refrigerate until serving time.
Keep it Healthy: Frying seafood with a breaded coating is a popular way to cook fish, but not the healthiest choice. The cooking technique known as "blackening," however, provides a lot of flavor to fish (or poultry or meat), but with little sodium and no saturated fat.
Tip: You can substitute cantaloupe or mango for the strawberries depending on your preference and what's in season or on sale.
This digest-sized booklet contains 28 recipes and photographs. It also contains information on how sodium affects overall health, a reference guide for sodium-free flavorings and provides American Heart Association's dietary recommendations.
Copyright © 2018 American Heart Association, Healthy For Good™