January 30, 2017

Blackened Fish with Mango Salsa


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


  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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