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January 30th, 2017

Blackened Fish with Mango Salsa

By The DAHLC


Since we’re focusing on heart health this month, we wanted to share this light fish and mango salsa recipe!

Calories: 199 | Protein: 24g | Carbs: 16g | Total Fat: 5g | Yield: 4 servings

Blackening Seasoning
1/4 tsp salt
1 tsp fresh oregano, minced
1 tsp fresh thyme, minced
1/2 tsp chili powder
2 tsp ground red pepper flakes
1/2 tsp paprika
1/2 tsp cumin seed, ground
1/2 tsp fennel seed, ground
1 lb tilapia fillets (walleye,
redfish, etc. will work)
2 tsp canola oil

Mango Salsa
1 1/2 cup chopped mango
1/2 cup fresh pineapple chopped
1 cup chopped tomato
1/2 cup green onion chopped
1/4 cup chopped fresh mint
2 tbs fresh lime juice
1 habanero pepper

Preparation
Fish:

  1. Brush fillets with olive oil.
  2. Sprinkle seasoning mix liberally on top of each fillet.
  3. Heat a heavy skillet, (preferably cast iron), until very hot.
  4. Preheat oven to 450 F.
  5. Line a baking sheet with parchment or pan spray.
  6. Blacken fish with the seasoning side down for about 1 minute.
  7. Remove fillet and place blackened side up on the prepared baking sheet.
  8. Cook in hot oven until 140 F.

Mango salsa:
Combine all ingredients and chill 30 minutes. Serve with fish.

Tags: Blog, Eat Well, fish recipe, Recipe, Uncategorized

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