Heart Healthy
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.
Print Recipe
Blackened Fish with Strawberry Kiwi Salsa
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Servings
4
-
Serving Size:
3 ounces fish and 1/2 cup salsa
Ingredients
Fish
-
2 tablespoons chili powder -
2 teaspoons garlic powder -
2 teaspoons cumin -
2 teaspoons paprika -
1/2 teaspoon salt -
4-4 ounces fish -
Cooking spray
Salsa
-
1 1/2 cups strawberries -
1 medium kiwifruit -
1/2 medium cucumber -
1/4 cup red onion -
1/4 medium jalapeño -
2 tablespoons cilantro -
2 teaspoons lemon juice
Directions
Tip: Click on step to mark as complete.
Fish
-
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.
Salsa
-
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
Calories
Protein
FiberNutrition 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
-
Servings
4
-
Serving Size:
3 ounces fish and 1/2 cup salsa
Ingredients
Fish
-
2 tablespoons chili powder -
2 teaspoons garlic powder -
2 teaspoons cumin -
2 teaspoons paprika -
1/2 teaspoon salt -
4-4 ounces fish -
Cooking spray
Salsa
-
1 1/2 cups strawberries -
1 medium kiwifruit -
1/2 medium cucumber -
1/4 cup red onion -
1/4 medium jalapeño -
2 tablespoons cilantro -
2 teaspoons lemon juice
Directions
Tip: Click on step to mark as complete.
Fish
-
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.
Salsa
-
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.
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