Blackened Fish with Strawberry Kiwi Salsa

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Blackened Fish with Strawberry Kiwi Salsa

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.

Ingredients

Servings   4   Serving Size   3 ounces fish and 1/2 cup salsa

Fish

  • 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
  • Cooking spray

Salsa

  • 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

Directions

Tip: Click on step to mark as complete.

Fish

  1. 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. 
  2. 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.
  3. Serve the salsa over the fish. 

Salsa

  1. 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. 

Nutrition Facts

Blackened Fish with Strawberry Kiwi Salsa

CaloriesCalories

155 Per Serving

ProteinProtein

24g Per Serving

FiberFiber

3g Per Serving

Cost Per ServingCost Per Serving

$3.58

Nutrition Facts

Calories 155
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
Cholesterol 57 mg
Sodium 355 mg
Total Carbohydrate 10 g
Dietary Fiber 3 g
Sugars 5 g
Protein 24 g

Dietary Exchanges
1/2 fruit, 3 lean meat

Copyright © 2018 American Heart Association, Healthy For Good™

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.

Nutrition Facts

Blackened Fish with Strawberry Kiwi Salsa

CaloriesCalories

155 Per Serving

ProteinProtein

24g Per Serving

FiberFiber

3g Per Serving

Cost Per ServingCost Per Serving

$3.58
×
Calories 155
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
Cholesterol 57 mg
Sodium 355 mg
Total Carbohydrate 10 g
Dietary Fiber 3 g
Sugars 5 g
Protein 24 g

Dietary Exchanges
1/2 fruit, 3 lean meat

Ingredients

Servings   4   Serving Size   3 ounces fish and 1/2 cup salsa

Fish

  • 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
  • Cooking spray

Salsa

  • 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

Directions

Tip: Click on step to mark as complete.

Fish

  1. 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. 
  2. 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.
  3. Serve the salsa over the fish. 

Salsa

  1. 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. 

Sodium-Smart Recipes

Sodium-Smart Recipes

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.

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Copyright © 2018 American Heart Association, Healthy For Good™


American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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