Blackened Fish with Mango Salsa
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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:
- Brush fillets with olive oil.
- Sprinkle seasoning mix liberally on top of each fillet.
- Heat a heavy skillet, (preferably cast iron), until very hot.
- Preheat oven to 450 F.
- Line a baking sheet with parchment or pan spray.
- Blacken fish with the seasoning side down for about 1 minute.
- Remove fillet and place blackened side up on the prepared baking sheet.
- Cook in hot oven until 140 F.
Mango salsa:
Combine all ingredients and chill 30 minutes. Serve with fish.