Grilled Fish with Mango Salsa

This is an archived article and the information in the article may be outdated. Please look at the time stamp on the story to see when it was last updated.

Grilled Fish with Mango Salsa

Ingredients:

  • 1/4 cup light coconut milk, divided
  • 6 tablespoons fresh lime juice (about 4 limes), divided
  • 4 (6-ounce) mahimahi, cod, orange roughy or other firm white fish fillets
  • 1 1/2 cups diced peeled ripe mango
  • 3/4 cup diced English cucumber
  • 1/3 cup finely diced red bell pepper
  • 2 tablespoons chopped green onions
  • 1 tablespoon chopped fresh cilantro
  • 1 teaspoon minced peeled fresh ginger
  • 2 teaspoons minced, seeded jalapenos
  • 3/4 teaspoon kosher salt, divided
  • 1/4 teaspoon freshly ground black pepper

Instructions:  

  • Combine 3 tablespoons milk and 3 tablespoons juice in a shallow dish; add fish, turning to coat. Cover and marinate at room temperature for 15 minutes.
  • Combine remaining 1 tablespoon milk, remaining 3 tablespoons juice, mango, and next 6 ingredients (through jalapeno) in a bowl. Add 1/4 teaspoon salt; toss well.
  • Remove fish from dish; discard marinade
  • Sprinkle fish with remaining 1/2 teaspoon salt and pepper
  •  Heat a grill pan over medium-high heat
  •  Coat pan with cooking spray
  • Cook fish 4 minutes on each side or until desired degree of doneness
  •  Serve with mango salsa.  Makes 4 servings.

*   Calories: 198

*   Fat: 1.7g

*   Saturated fat: 0.6g

*   Monounsaturated fat: 0.3g

*   Polyunsaturated fat: 0.3g

*   Protein: 32.2g

*   Carbohydrate: 12g

*   Fiber: 1.6g

*   Cholesterol: 124mg

*   Iron: 2.2mg

*   Sodium: 507mg

*   Calcium: 39mg

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s